Program Description
Build strength and size
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJul 08, 2024 02:28
- Last EditedOct 21, 2024 07:36
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Bench Press (Barbell)
2
12 reps
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
5
Incline Bench Press (Dumbbell)
4
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Dip (Bodyweight)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Bench Press (Barbell)
2
12 reps
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
5
Incline Bench Press (Dumbbell)
4
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Dip (Bodyweight)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Bench Press (Barbell)
2
12 reps
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
5
Incline Bench Press (Dumbbell)
4
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Dip (Bodyweight)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Bench Press (Barbell)
2
12 reps
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
5
Incline Bench Press (Dumbbell)
4
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Dip (Bodyweight)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Bench Press (Barbell)
2
12 reps
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
5
Incline Bench Press (Dumbbell)
4
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Dip (Bodyweight)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Bench Press (Barbell)
2
12 reps
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
5
Incline Bench Press (Dumbbell)
4
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Dip (Bodyweight)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Bench Press (Barbell)
2
12 reps
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
5
Incline Bench Press (Dumbbell)
4
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Dip (Bodyweight)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Bench Press (Barbell)
2
12 reps
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bench Press (Close Grip)
4
12 reps
5
Incline Bench Press (Dumbbell)
4
12 reps
6
Tricep Pushdown (Cable)
4
12 reps
7
Dip (Bodyweight)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Squat (Barbell)
2
10 reps
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
5
Leg Press
4
12 reps
6
Leg Extension
4
12 reps
7
Straight Leg Calf Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Squat (Barbell)
2
10 reps
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
5
Leg Press
4
12 reps
6
Leg Extension
4
12 reps
7
Straight Leg Calf Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Squat (Barbell)
2
10 reps
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
5
Leg Press
4
12 reps
6
Leg Extension
4
12 reps
7
Straight Leg Calf Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Squat (Barbell)
2
10 reps
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
5
Leg Press
4
12 reps
6
Leg Extension
4
12 reps
7
Straight Leg Calf Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Squat (Barbell)
2
10 reps
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
5
Leg Press
4
12 reps
6
Leg Extension
4
12 reps
7
Straight Leg Calf Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Squat (Barbell)
2
10 reps
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
5
Leg Press
4
12 reps
6
Leg Extension
4
12 reps
7
Straight Leg Calf Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Squat (Barbell)
2
10 reps
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
5
Leg Press
4
12 reps
6
Leg Extension
4
12 reps
7
Straight Leg Calf Raise
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Squat (Barbell)
2
10 reps
3
Squat (Barbell)
5
5 reps
RPE 8
4
Seated Hamstring Curl
4
12 reps
5
Leg Press
4
12 reps
6
Leg Extension
4
12 reps
7
Straight Leg Calf Raise
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Deadlift (Barbell)
2
10 reps
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
5
Lat Pulldown
4
12 reps
6
Preacher Curl (Barbell)
4
12 reps
7
Chin-Up (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Deadlift (Barbell)
2
10 reps
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
5
Lat Pulldown
4
12 reps
6
Preacher Curl (Barbell)
4
12 reps
7
Chin-Up (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Deadlift (Barbell)
2
10 reps
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
5
Lat Pulldown
4
12 reps
6
Preacher Curl (Barbell)
4
12 reps
7
Chin-Up (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Deadlift (Barbell)
2
10 reps
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
5
Lat Pulldown
4
12 reps
6
Preacher Curl (Barbell)
4
12 reps
7
Chin-Up (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Deadlift (Barbell)
2
10 reps
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
5
Lat Pulldown
4
12 reps
6
Preacher Curl (Barbell)
4
12 reps
7
Chin-Up (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Deadlift (Barbell)
2
10 reps
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
5
Lat Pulldown
4
12 reps
6
Preacher Curl (Barbell)
4
12 reps
7
Chin-Up (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Deadlift (Barbell)
2
10 reps
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
5
Lat Pulldown
4
12 reps
6
Preacher Curl (Barbell)
4
12 reps
7
Chin-Up (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Deadlift (Barbell)
2
10 reps
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
5
Lat Pulldown
4
12 reps
6
Preacher Curl (Barbell)
4
12 reps
7
Chin-Up (Bodyweight)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Overhead Press (Barbell)
2
12 reps
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
5
Front Raise
4
12 reps
6
Lateral Raise (Dumbbell)
4
12 reps
7
Shrug (Trap Bar)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Overhead Press (Barbell)
2
12 reps
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
5
Front Raise
4
12 reps
6
Lateral Raise (Dumbbell)
4
12 reps
7
Shrug (Trap Bar)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Overhead Press (Barbell)
2
12 reps
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
5
Front Raise
4
12 reps
6
Lateral Raise (Dumbbell)
4
12 reps
7
Shrug (Trap Bar)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Overhead Press (Barbell)
2
12 reps
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
5
Front Raise
4
12 reps
6
Lateral Raise (Dumbbell)
4
12 reps
7
Shrug (Trap Bar)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Overhead Press (Barbell)
2
12 reps
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
5
Front Raise
4
12 reps
6
Lateral Raise (Dumbbell)
4
12 reps
7
Shrug (Trap Bar)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Overhead Press (Barbell)
2
12 reps
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
5
Front Raise
4
12 reps
6
Lateral Raise (Dumbbell)
4
12 reps
7
Shrug (Trap Bar)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Overhead Press (Barbell)
2
12 reps
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
5
Front Raise
4
12 reps
6
Lateral Raise (Dumbbell)
4
12 reps
7
Shrug (Trap Bar)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5-10 mins
2
Overhead Press (Barbell)
2
12 reps
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Upright Row (Barbell)
4
12 reps
5
Front Raise
4
12 reps
6
Lateral Raise (Dumbbell)
4
12 reps
7
Shrug (Trap Bar)
4
AMRAP
Week 1
1 / 8 Weeks
Day 2
1
Walk1 Set
5-10 mins
2
Squat (Barbell)2 Sets
10 Reps
3
Squat (Barbell)5 Sets
5 Reps
@8
4
Seated Hamstring Curl4 Sets
12 Reps
5
Leg Press4 Sets
12 Reps
6
Leg Extension4 Sets
12 Reps
7
Straight Leg Calf Raise4 Sets
AMRAP
Day 3
1
Walk1 Set
5-10 mins
2
Deadlift (Barbell)2 Sets
10 Reps
3
Deadlift (Barbell)5 Sets
5 Reps
@8
4
Seated Row (Cable)4 Sets
12 Reps
5
Lat Pulldown4 Sets
12 Reps
6
Preacher Curl (Barbell)4 Sets
12 Reps
7
Chin-Up (Bodyweight)4 Sets
AMRAP
Day 4
1
Walk1 Set
5-10 mins
2
Overhead Press (Barbell)2 Sets
12 Reps
3
Overhead Press (Barbell)5 Sets
5 Reps
@8
4
Upright Row (Barbell)4 Sets
12 Reps
5
Front Raise4 Sets
12 Reps
6
Lateral Raise (Dumbbell)4 Sets
12 Reps
7
Shrug (Trap Bar)4 Sets
AMRAP
Day 1
1
Walk1 Set
5-10 mins
2
Bench Press (Barbell)2 Sets
12 Reps
3
Bench Press (Barbell)5 Sets
5 Reps
@8
4
Bench Press (Close Grip)4 Sets
12 Reps
5
Incline Bench Press (Dumbbell)4 Sets
12 Reps
6
Tricep Pushdown (Cable)4 Sets
12 Reps
7
Dip (Bodyweight)4 Sets
AMRAP