Program Description
This is designed to help all gym goers reduce time and junk volume and get good results by training efficiently.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedApr 09, 2025 06:14
- Last EditedApr 10, 2025 12:37
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 7
2
Leg Extension
3
13 reps
RPE 8
3
Lying Leg Curl
2
13 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
9 reps
RPE 8
5
Standing Calf Raise
4
21 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Leg Extension
3
14 reps
RPE 8
3
Lying Leg Curl
2
14 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
5
Standing Calf Raise
4
22 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Lying Leg Curl
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 7
5
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 7
2
Leg Extension
3
13 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
9 reps
RPE 8
4
Lying Leg Curl
2
13 reps
RPE 7
5
Standing Calf Raise
4
21 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7
2
Leg Extension
3
14 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
4
Lying Leg Curl
2
14 reps
RPE 7
5
Standing Calf Raise
4
22 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
11 reps
RPE 7
2
Leg Extension
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
11 reps
RPE 8
4
Lying Leg Curl
1
1
15 reps
14 reps
RPE 7
RPE 7
5
Standing Calf Raise
4
23 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 7
5
Standing Calf Raise
4
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 6
2
Leg Extension
2
12 reps
RPE 6
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
4
Lying Leg Curl
2
12 reps
RPE 6
5
Standing Calf Raise
2
30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Deficit Push Up
2
15 reps
RPE 9.5
3
Lying Side Lateral Raise
2
12 reps
RPE 8
4
Partial Lateral Raise (Cable)
2
8 reps
RPE 8.5
5
Dip (Bodyweight)
2
10 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
13 reps
RPE 8
2
Deficit Push Up
2
16 reps
RPE 9.5
3
Lying Side Lateral Raise
2
13 reps
RPE 8
4
Partial Lateral Raise (Cable)
2
9 reps
RPE 8.5
5
Dip (Bodyweight)
2
11 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
11 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
14 reps
RPE 8
2
Deficit Push Up
2
17 reps
RPE 9.5
3
Lying Side Lateral Raise
2
14 reps
RPE 8
4
Partial Lateral Raise (Cable)
2
10 reps
RPE 8.5
5
Dip (Bodyweight)
2
12 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Deficit Push Up
2
15 reps
RPE 9.5
3
Lying Side Lateral Raise
2
12 reps
RPE 8
4
Partial Lateral Raise (Cable)
2
8 reps
RPE 8.5
5
Dip (Bodyweight)
2
13 reps
RPE 9.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Deficit Push Up
2
15 reps
RPE 9.5
3
Dip (Bodyweight)
2
14 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
5
Lying Side Lateral Raise
2
12 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
13 reps
RPE 8
2
Deficit Push Up
2
16 reps
RPE 9.5
3
Dip (Bodyweight)
2
15 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
11 reps
RPE 7.5
5
Lying Side Lateral Raise
2
13 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
9 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
14 reps
RPE 8
2
Deficit Push Up
2
17 reps
RPE 9.5
3
Dip (Bodyweight)
2
16 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
5
Lying Side Lateral Raise
2
14 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8
2
Deficit Push Up
2
18 reps
RPE 9.5
3
Dip (Bodyweight)
2
17 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
13 reps
RPE 7.5
5
Lying Side Lateral Raise
2
14 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
11 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
2
Deficit Push Up
2
15 reps
RPE 9.5
3
Dip (Bodyweight)
2
20 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7.5
5
Lying Side Lateral Raise
2
12 reps
RPE 8
6
Partial Lateral Raise (Cable)
2
8 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 6
2
Deficit Push Up
2
15 reps
RPE 6
3
Dip (Bodyweight)
2
20 reps
RPE 6
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 6
5
Lying Side Lateral Raise
2
12 reps
RPE 6
6
Partial Lateral Raise (Cable)
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8.5
5
Face Pull
3
12 reps
RPE 7.5
6
Face Away Cable Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
11 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
9 reps
RPE 8
3
Lat Prayer
3
13 reps
RPE 8
4
Barbell Row
3
9 reps
RPE 8.5
5
Face Pull
3
13 reps
RPE 7.5
6
Face Away Cable Curl
4
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
3
Lat Prayer
3
14 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8.5
5
Face Pull
3
13 reps
RPE 7.5
6
Face Away Cable Curl
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8.5
5
Face Pull
3
12 reps
RPE 7.5
6
Face Away Cable Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2
Lying Leg Curl
2
10 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8.5
4
Lat Prayer
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7.5
6
Face Away Cable Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9 reps
RPE 8
2
Lying Leg Curl
2
11 reps
RPE 8
3
Barbell Row
3
9 reps
RPE 8.5
4
Lat Prayer
3
13 reps
RPE 8
5
Face Pull
3
13 reps
RPE 7.5
6
Face Away Cable Curl
4
11 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 8
2
Lying Leg Curl
2
12 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8.5
4
Lat Prayer
3
14 reps
RPE 8
5
Face Pull
3
14 reps
RPE 7.5
6
Face Away Cable Curl
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
11 reps
RPE 8
2
Lying Leg Curl
2
13 reps
RPE 8
3
Barbell Row
3
11 reps
RPE 8.5
4
Lat Prayer
3
15 reps
RPE 8
5
Face Pull
3
15 reps
RPE 7.5
6
Face Away Cable Curl
4
13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
2
Lying Leg Curl
2
10 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8.5
4
Lat Prayer
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 7.5
6
Face Away Cable Curl
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
2
Lying Leg Curl
2
10 reps
RPE 6
3
Barbell Row
2
8 reps
RPE 6
4
Lat Prayer
2
12 reps
RPE 6
5
Face Pull
2
12 reps
RPE 6
6
Face Away Cable Curl
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 8
2
Standing Calf Raise
4
20 reps
RPE 9.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7
4
Janicki Fly
2
12 reps
RPE 7.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
11 reps
RPE 8
2
Standing Calf Raise
4
21 reps
RPE 9.5
3
Pull-Up (Assisted)
3
9 reps
RPE 7
4
Janicki Fly
2
13 reps
RPE 7.5
5
Incline Curl (Dumbbell)
4
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 8
2
Standing Calf Raise
4
22 reps
RPE 9.5
3
Pull-Up (Assisted)
3
10 reps
RPE 7
4
Janicki Fly
2
14 reps
RPE 7.5
5
Incline Curl (Dumbbell)
4
14 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 8
2
Standing Calf Raise
4
20 reps
RPE 9.5
3
Pull-Up (Assisted)
3
8 reps
RPE 7
4
Janicki Fly
2
12 reps
RPE 7.5
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 8
2
Standing Calf Raise
4
20 reps
RPE 9.5
3
Janicki Fly
2
12 reps
RPE 7.5
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
11 reps
RPE 8
2
Standing Calf Raise
4
21 reps
RPE 9.5
3
Janicki Fly
2
13 reps
RPE 7.5
4
Pull-Up (Assisted)
3
9 reps
RPE 7
5
Incline Curl (Dumbbell)
4
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 8
2
Standing Calf Raise
4
22 reps
RPE 9.5
3
Janicki Fly
2
14 reps
RPE 7.5
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Incline Curl (Dumbbell)
4
14 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
13 reps
RPE 8
2
Standing Calf Raise
4
23 reps
RPE 9.5
3
Janicki Fly
2
15 reps
RPE 7.5
4
Pull-Up (Assisted)
3
11 reps
RPE 7
5
Incline Curl (Dumbbell)
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 8
2
Standing Calf Raise
4
30 reps
RPE 9.5
3
Janicki Fly
2
12 reps
RPE 7.5
4
Pull-Up (Assisted)
3
8 reps
RPE 7
5
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 6
2
Standing Calf Raise
2
30 reps
RPE 6
3
Janicki Fly
2
12 reps
RPE 6
4
Pull-Up (Assisted)
2
8 reps
RPE 6
5
Incline Curl (Dumbbell)
2
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)3 Sets
8 Reps
@7
2
Leg Extension3 Sets
12 Reps
@8
3
Lying Leg Curl2 Sets
12 Reps
@7
4
Romanian Deadlift (Barbell)2 Sets
8 Reps
@8
5
Standing Calf Raise4 Sets
20 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)2 Sets
12 Reps
@8
2
Deficit Push Up2 Sets
15 Reps
@9.5
3
Lying Side Lateral Raise2 Sets
12 Reps
@8
4
Partial Lateral Raise (Cable)2 Sets
8 Reps
@8.5
5
Dip (Bodyweight)2 Sets
10 Reps
@9.5
6
Overhead Tricep Extension (Cable)2 Sets
10 Reps
@7.5
Day 3
1
Lying Leg Curl2 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)2 Sets
8 Reps
@8
3
Lat Prayer3 Sets
12 Reps
@8
4
Barbell Row3 Sets
8 Reps
@8.5
5
Face Pull3 Sets
12 Reps
@7.5
6
Face Away Cable Curl4 Sets
10 Reps
@8
Day 4
1
Leg Extension4 Sets
10 Reps
@8
2
Standing Calf Raise4 Sets
20 Reps
@9.5
3
Pull-Up (Assisted)3 Sets
8 Reps
@7
4
Janicki Fly2 Sets
12 Reps
@7.5
5
Incline Curl (Dumbbell)4 Sets
12 Reps
@7