Program Description
To get my brother strong af
Program Overview
- LevelBeginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedSep 20, 2024 04:27
- Last EditedSep 20, 2024 05:10
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 9
3
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 9
3
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 9
3
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
8 reps
RPE 7.5
2
Lunge (Dumbbell)
3
12 reps
RPE 9
3
Calf Raise (Leg Press)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Dip (Bodyweight)
3
AMRAP
RPE 9
3
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Barbell Row
5
8 reps
RPE 7.5
3
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Barbell Row
5
8 reps
RPE 7.5
3
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Barbell Row
5
8 reps
RPE 7.5
3
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Barbell Row
5
8 reps
RPE 7.5
3
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Calf Raise (Leg Press)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Calf Raise (Leg Press)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Calf Raise (Leg Press)
3
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Calf Raise (Leg Press)
3
6 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)5 Sets
8 Reps
@7.5
2
Lunge (Dumbbell)3 Sets
12 Reps
@9
3
Calf Raise (Leg Press)3 Sets
12 Reps
@9
Day 3
1
Pull-Up (Bodyweight)3 Sets
AMRAP
@9
2
Barbell Row5 Sets
8 Reps
@7.5
3
Bicep Curl (Cable)3 Sets
12 Reps
@9
Day 4
1
Squat (Barbell)5 Sets
8 Reps
@7.5
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
@8
3
Calf Raise (Leg Press)3 Sets
6 Reps
@9
Day 2
1
Bench Press (Barbell)5 Sets
8 Reps
@7.5
2
Dip (Bodyweight)3 Sets
AMRAP
@9
3
Lateral Raise (Cable)3 Sets
12 Reps
@9