5.0
(1 rating)
Program Description
This is my program I made for myself.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout70 minutes
- CreatedJun 07, 2024 02:22
- Last EditedJul 28, 2024 10:20
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 7
2
Pec Deck (Machine)
2
10-15 reps
RPE 7
3
Dumbbell Row
2
6-10 reps
RPE 7
4
Lat Pulldown
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
RPE 8
2
Pec Deck (Machine)
2
10-15 reps
RPE 8
3
Dumbbell Row
2
6-10 reps
RPE 8
4
Lat Pulldown
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Pec Deck (Machine)
3
10-15 reps
RPE 8
3
Dumbbell Row
3
6-10 reps
RPE 8
4
Lat Pulldown
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pec Deck (Machine)
3
10-15 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Pec Deck (Machine)
3
10-15 reps
RPE 9
3
Dumbbell Row
3
6-10 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Dumbbell Row
3
6-10 reps
RPE 10
4
Lat Pulldown
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
10-15 reps
RPE 10
3
Dumbbell Row
3
6-10 reps
RPE 10
4
Lat Pulldown
3
10-15 reps
RPE 10
5
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
3
Leg Press
3
10-15 reps
RPE 7
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 7
5
Hanging Leg Raise
3
5-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Leg Press
3
10-15 reps
RPE 8
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Press
4
10-15 reps
RPE 8
4
Calf Raise (Leg Press)
4
8-12 reps
RPE 8
5
Hanging Leg Raise
4
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
5
Hanging Leg Raise
4
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Calf Raise (Leg Press)
4
8-12 reps
RPE 9
5
Hanging Leg Raise
4
5-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press
4
10-15 reps
RPE 10
4
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
5
Hanging Leg Raise
4
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
3
Leg Press
4
10-15 reps
RPE 10
4
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
5
Hanging Leg Raise
4
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-8 reps
RPE 7
2
Dip (Bodyweight)
2
5-10 reps
RPE 7
3
Seated Row (Cable)
2
8-12 reps
RPE 7
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 7
6
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
8
Lateral Raise (Cable)
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-8 reps
RPE 8
2
Dip (Bodyweight)
2
5-10 reps
RPE 8
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
6
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
8
Lateral Raise (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 8
2
Dip (Bodyweight)
3
5-10 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
5
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 8
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
8
Lateral Raise (Cable)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
3
5-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
8
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 9
2
Dip (Bodyweight)
3
5-10 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
8
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Dip (Bodyweight)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-8 reps
RPE 10
2
Dip (Bodyweight)
3
5-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Extension (Dumbbell)
4
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
8
Lateral Raise (Cable)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 7
2
Hip Extension
2
8-12 reps
RPE 7
3
Leg Extension
2
10-15 reps
RPE 7
4
Leg Curl
2
10-15 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 7
6
Lateral Raise (Cable)
3
10-15 reps
RPE 7
7
Straight Leg Calf Raise
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Hip Extension
2
8-12 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 8
2
Hip Extension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 8
7
Straight Leg Calf Raise
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Hip Extension
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 9
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Straight Leg Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 9
2
Hip Extension
3
8-12 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 9
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Straight Leg Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Hip Extension
3
8-12 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
6
Lateral Raise (Cable)
4
10-15 reps
RPE 10
7
Straight Leg Calf Raise
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Hip Extension
3
8-12 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Leg Curl
3
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
6
Lateral Raise (Cable)
4
10-15 reps
RPE 10
7
Straight Leg Calf Raise
4
10-15 reps
RPE 10
Week 1
1 / 7 Weeks
Day 1
1
Incline Bench Press (Barbell)2 Sets
6-10 Reps
@7
2
Pec Deck (Machine)2 Sets
10-15 Reps
@7
3
Dumbbell Row2 Sets
6-10 Reps
@7
4
Lat Pulldown2 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@7
6
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@7
Day 2
1
Squat (Barbell)3 Sets
6-10 Reps
@7
2
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@7
3
Leg Press3 Sets
10-15 Reps
@7
4
Calf Raise (Leg Press)3 Sets
8-12 Reps
@7
5
Hanging Leg Raise3 Sets
5-10 Reps
@7
Day 3
1
Pull-Up (Bodyweight)2 Sets
5-8 Reps
@7
2
Dip (Bodyweight)2 Sets
5-10 Reps
@7
3
Seated Row (Cable)2 Sets
8-12 Reps
@7
4
Bench Press (Dumbbell)2 Sets
8-12 Reps
@7
5
Incline Chest Fly (Dumbbell)2 Sets
10-15 Reps
@7
6
Overhead Extension (Dumbbell)3 Sets
8-12 Reps
@7
7
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@7
8
Lateral Raise (Cable)3 Sets
10-15 Reps
@7
Day 4
1
Hack Squat3 Sets
8-12 Reps
@7
2
Hip Extension2 Sets
8-12 Reps
@7
3
Leg Extension2 Sets
10-15 Reps
@7
4
Leg Curl2 Sets
10-15 Reps
@7
5
Preacher Curl (EZ Bar)3 Sets
10-15 Reps
@7
6
Lateral Raise (Cable)3 Sets
10-15 Reps
@7
7
Straight Leg Calf Raise3 Sets
10-15 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Maxwell SunAge 20, Man
4 months ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Program is gas