Program Description
Gain muscle and strength
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedOct 15, 2024 08:24
- Last EditedOct 21, 2024 07:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Cable)
2
4
Dip (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Cable)
2
4
Dip (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Cable)
2
4
Dip (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Cable)
2
4
Dip (Bodyweight)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
2
Incline Bench Press (Smith Machine)
2
3
Chest Fly (Cable)
2
4
Dip (Bodyweight)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Row (Cable)
2
3
Pull-Up (Bodyweight)
2
4
Lat Pull Through
2
5
Bicep Curl (Dumbbell)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Row (Cable)
2
3
Pull-Up (Bodyweight)
2
4
Lat Pull Through
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Row (Cable)
2
3
Pull-Up (Bodyweight)
2
4
Lat Pull Through
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Row (Cable)
2
3
Pull-Up (Bodyweight)
2
4
Lat Pull Through
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
2
Seated Row (Cable)
2
3
Pull-Up (Bodyweight)
2
4
Lat Pull Through
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Seated Hamstring Curl
3
4
Abs Crunch (Machine)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Seated Hamstring Curl
3
4
Abs Crunch (Machine)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Seated Hamstring Curl
3
4
Abs Crunch (Machine)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Seated Hamstring Curl
3
4
Abs Crunch (Machine)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
Leg Extension
3
3
Seated Hamstring Curl
3
4
Abs Crunch (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Rear Delt Fly (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Rear Delt Fly (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Rear Delt Fly (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Rear Delt Fly (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
2
Lateral Raise (Dumbbell)
3
3
Rear Delt Fly (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2
Tricep Pushdown (Cable)
2
3
Overhead Tricep Extension (Cable)
2
4
Bicep Curl (Barbell)
3
5
Preacher Curl (Barbell)
2
6
Hammer Curl
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2
Tricep Pushdown (Cable)
2
3
Overhead Tricep Extension (Cable)
2
4
Bicep Curl (Barbell)
3
5
Preacher Curl (Barbell)
2
6
Hammer Curl
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2
Tricep Pushdown (Cable)
2
3
Overhead Tricep Extension (Cable)
2
4
Bicep Curl (Barbell)
3
5
Preacher Curl (Barbell)
2
6
Hammer Curl
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2
Tricep Pushdown (Cable)
2
3
Overhead Tricep Extension (Cable)
2
4
Bicep Curl (Barbell)
3
5
Preacher Curl (Barbell)
2
6
Hammer Curl
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
2
Tricep Pushdown (Cable)
2
3
Overhead Tricep Extension (Cable)
2
4
Bicep Curl (Barbell)
3
5
Preacher Curl (Barbell)
2
6
Hammer Curl
2
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3 Reps
2
Incline Bench Press (Smith Machine)2 Sets
3
Chest Fly (Cable)2 Sets
4
Dip (Bodyweight)3 Sets
Day 3
1
Squat (Barbell)3 Sets
2
Leg Extension3 Sets
3
Seated Hamstring Curl3 Sets
4
Abs Crunch (Machine)2 Sets
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)3 Sets
2
Lateral Raise (Dumbbell)3 Sets
3
Rear Delt Fly (Dumbbell)3 Sets
Day 5
1
Bench Press (Close Grip)3 Sets
2
Tricep Pushdown (Cable)2 Sets
3
Overhead Tricep Extension (Cable)2 Sets
4
Bicep Curl (Barbell)3 Sets
5
Preacher Curl (Barbell)2 Sets
6
Hammer Curl2 Sets
Day 2
1
Lat Pulldown3 Sets
2
Seated Row (Cable)2 Sets
3
Pull-Up (Bodyweight)2 Sets
4
Lat Pull Through2 Sets
5
Bicep Curl (Dumbbell)2 Sets