Training

by Jefferson Ng

1 athletes joined

Program Description

strength building

Program Overview

Level
Beginner, Novice
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Aug 17, 2025 10:06
Last Edited
Aug 17, 2025 10:49

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Squat (Barbell)

5

3 reps

80%

2

Leg Extension

3

13 reps

30%

3

Hamstring Curl

3

15 reps

30%

4

Calf Raise (Machine)

1

-

Day 1

1

Squat (Barbell)

6

2 reps

85%

2

Leg Extension

3

13 reps

30%

3

Hamstring Curl

3

15 reps

30%

4

Calf Raise (Machine)

1

-

Day 1

1

Squat (Barbell)

5

3 reps

90%

2

Leg Extension

3

13 reps

30%

3

Hamstring Curl

3

15 reps

30%

4

Calf Raise (Machine)

1

-

Day 1

1

Squat (Barbell)

6

2 reps

85%

2

Leg Extension

3

13 reps

30%

3

Hamstring Curl

3

15 reps

30%

4

Calf Raise (Machine)

1

-

Day 1

1

Squat (Barbell)

5

3 reps

88%

2

Leg Extension

3

13 reps

30%

3

Hamstring Curl

3

15 reps

30%

4

Calf Raise (Machine)

1

-

Day 1

1

Squat (Barbell)

3

3 reps

70%

2

Leg Extension

3

6 reps

30%

3

Hamstring Curl

3

7 reps

30%

Day 2

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Overhead Press (Barbell)

3

5 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 2

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Overhead Press (Barbell)

3

5 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 2

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Overhead Press (Barbell)

3

5 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 2

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Overhead Press (Barbell)

3

5 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 2

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Overhead Press (Barbell)

3

5 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 2

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Overhead Press (Barbell)

3

5 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 3

1

Box Jump

5

3 reps

40%

2

Power Clean

5

2 reps

70%

3

Cable Crunch

4

12 reps

50%

4

Calf Raise (Machine)

3

12 reps

50%

Day 3

1

Box Jump

5

3 reps

40%

2

Power Clean

5

2 reps

75%

3

Cable Crunch

4

12 reps

50%

4

Calf Raise (Machine)

3

12 reps

50%

Day 3

1

Box Jump

5

3 reps

40%

2

Power Clean

6

1 reps

80%

3

Cable Crunch

4

12 reps

50%

4

Calf Raise (Machine)

3

12 reps

50%

Day 3

1

Box Jump

5

3 reps

40%

2

Power Clean

5

2 reps

70%

3

Cable Crunch

4

12 reps

50%

4

Calf Raise (Machine)

3

12 reps

50%

Day 3

1

Box Jump

5

3 reps

40%

2

Power Clean

8

1 reps

75%

3

Cable Crunch

4

12 reps

50%

4

Calf Raise (Machine)

3

12 reps

50%

Day 3

1

Box Jump

5

3 reps

40%

2

Power Clean

6

2 reps

50%

3

Cable Crunch

4

12 reps

50%

4

Calf Raise (Machine)

3

12 reps

50%

Day 4

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Upright Row (Barbell)

4

8 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 4

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Upright Row (Barbell)

4

8 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 4

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Upright Row (Barbell)

4

8 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 4

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Upright Row (Barbell)

4

8 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 4

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Upright Row (Barbell)

4

8 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 4

1

Pull-Up (Bodyweight)

6

2 reps

-

2

Pull-Up (Negative)

2

3 reps

RPE 6

3

Upright Row (Barbell)

4

8 reps

70%

4

Cable Crunch

4

12 reps

50%

Day 1

1

Squat (Barbell)

5 Sets

3 Reps

80%

2

Leg Extension

3 Sets

13 Reps

30%

3

Hamstring Curl

3 Sets

15 Reps

30%

4

Calf Raise (Machine)

1 Set

-

Day 2

1

Pull-Up (Bodyweight)

6 Sets

2 Reps

-

2

Pull-Up (Negative)

2 Sets

3 Reps

@6

3

Overhead Press (Barbell)

3 Sets

5 Reps

70%

4

Cable Crunch

4 Sets

12 Reps

50%

Day 3

1

Box Jump

5 Sets

3 Reps

40%

2

Power Clean

5 Sets

2 Reps

70%

3

Cable Crunch

4 Sets

12 Reps

50%

4

Calf Raise (Machine)

3 Sets

12 Reps

50%

Day 4

1

Pull-Up (Bodyweight)

6 Sets

2 Reps

-

2

Pull-Up (Negative)

2 Sets

3 Reps

@6

3

Upright Row (Barbell)

4 Sets

8 Reps

70%

4

Cable Crunch

4 Sets

12 Reps

50%