High Compliance Bodybuilding

by Noah S.

Program Description

Accessory movements are optional and can be added after the primary 3 lifts on each day.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2025 04:16
Last Edited
Feb 27, 2025 05:56

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Paused)

2

1

3-6 reps

3-6 reps

-

RPE 10

2

Pull-Up (Neutral Grip, Bodyweight)

2

1

5-10 reps

5-10 reps

-

RPE 10

3

Seated Shoulder Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 1

1

Bench Press (Paused)

2

1

3-6 reps

3-6 reps

-

RPE 10

2

Pull-Up (Neutral Grip, Bodyweight)

2

1

5-10 reps

5-10 reps

-

RPE 10

3

Seated Shoulder Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 1

1

Bench Press (Paused)

2

1

3-6 reps

3-6 reps

-

RPE 10

2

Pull-Up (Neutral Grip, Bodyweight)

2

1

5-10 reps

5-10 reps

-

RPE 10

3

Seated Shoulder Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 1

1

Bench Press (Paused)

2

1

3-6 reps

3-6 reps

-

RPE 10

2

Pull-Up (Neutral Grip, Bodyweight)

2

1

5-10 reps

5-10 reps

-

RPE 10

3

Seated Shoulder Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

Day 2

1

Romanian Deadlift (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 9

2

Military Press (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 10

3

Leg Press (45 Degrees)

2

1

5-10 reps

5-10 reps

-

RPE 9

Day 2

1

Romanian Deadlift (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 9

2

Military Press (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 10

3

Leg Press (45 Degrees)

2

1

5-10 reps

5-10 reps

-

RPE 9

Day 2

1

Romanian Deadlift (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 9

2

Military Press (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 10

3

Leg Press (45 Degrees)

2

1

5-10 reps

5-10 reps

-

RPE 9

Day 2

1

Romanian Deadlift (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 9

2

Military Press (Barbell)

2

1

4-8 reps

4-8 reps

-

RPE 10

3

Leg Press (45 Degrees)

2

1

5-10 reps

5-10 reps

-

RPE 9

Day 3

1

Chin-Up (Weighted)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

3

Single Arm Row (Dumbbell)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 3

1

Chin-Up (Weighted)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

3

Single Arm Row (Dumbbell)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 3

1

Chin-Up (Weighted)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

3

Single Arm Row (Dumbbell)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 3

1

Chin-Up (Weighted)

2

1

4-8 reps

4-8 reps

-

RPE 10

2

Incline Bench Press (Dumbbell)

2

1

8-12 reps

8-12 reps

-

RPE 10

3

Single Arm Row (Dumbbell)

2

1

5-10 reps

5-10 reps

-

RPE 10

Day 1

1

Bench Press (Paused)

2 Sets

1 Set

3-6 Reps

3-6 Reps

-

@10

2

Pull-Up (Neutral Grip, Bodyweight)

2 Sets

1 Set

5-10 Reps

5-10 Reps

-

@10

3

Seated Shoulder Press (Dumbbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

-

@10

Day 3

1

Chin-Up (Weighted)

2 Sets

1 Set

4-8 Reps

4-8 Reps

-

@10

2

Incline Bench Press (Dumbbell)

2 Sets

1 Set

8-12 Reps

8-12 Reps

-

@10

3

Single Arm Row (Dumbbell)

2 Sets

1 Set

5-10 Reps

5-10 Reps

-

@10

Day 2

1

Romanian Deadlift (Barbell)

2 Sets

1 Set

4-8 Reps

4-8 Reps

-

@9

2

Military Press (Barbell)

2 Sets

1 Set

4-8 Reps

4-8 Reps

-

@10

3

Leg Press (45 Degrees)

2 Sets

1 Set

5-10 Reps

5-10 Reps

-

@9