Liekitie

by Benjamin Sperling

1 athletes joined

Program Description

For my girlfriend

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Feb 02, 2025 07:20
Last Edited
Feb 02, 2025 07:58

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WEEK 1

Day 1

1

Bench Press (Barbell)

2

8 reps

RPE 8

2

Incline Bench Press (Dumbbell)

1

1

1

10 reps

9 reps

8 reps

RPE 7

RPE 8

RPE 9

3

Barbell Row

2

8 reps

-

4

Bicep Curl (Dumbbell)

1

1

1

12 reps

11 reps

10 reps

RPE 8

RPE 9

RPE 10

5

Tricep Pushdown (Cable)

1

2

14 reps

12 reps

RPE 8

RPE 9

6

Lateral Raise (Dumbbell)

1

1

1

14 reps

13 reps

12 reps

RPE 8

RPE 9

RPE 10

Day 2

1

Romanian Deadlift (Barbell)

1

1

1

12 reps

11 reps

10 reps

RPE 8

RPE 9

RPE 10

2

Hip Thrust (Machine)

1

1

1

10 reps

9 reps

8 reps

RPE 8

RPE 9

RPE 9

3

Split Squat (Dumbbell)

1

1

1

12 reps

11 reps

10 reps

RPE 8

RPE 9

RPE 9

4

Calf Raise (Leg Press)

1

1

1

14 reps

14 reps

14 reps

RPE 8

RPE 9

RPE 10

Day 3

1

Seated Overhead Press (Dumbbell)

1

1

1

10 reps

9 reps

8 reps

RPE 8

RPE 9

RPE 9

2

Push Up

2

AMRAP

RPE 10

3

Rear Delt Fly (Machine)

1

1

1

14 reps

13 reps

12 reps

RPE 9

RPE 9

RPE 9

4

Bicep Curl (Barbell)

2

1

12 reps

10 reps

RPE 8

RPE 9

5

Overhead Tricep Extension (Cable)

1

1

1

14 reps

13 reps

12 reps

RPE 9

RPE 9

RPE 9

Day 4

1

Squat (Barbell)

3

6 reps

RPE 8

2

Leg Extension

1

1

1

14 reps

13 reps

12 reps

RPE 9

RPE 9

RPE 10

3

Seated Hamstring Curl

1

1

1

14 reps

13 reps

12 reps

RPE 9

RPE 9

RPE 10

4

Hip Abductor (Machine)

1

1

1

12 reps

12 reps

10 reps

RPE 8

RPE 9

RPE 9

5

Hip Adductor (Machine)

1

1

1

12 reps

12 reps

10 reps

RPE 8

RPE 9

RPE 9

Day 1

1

Bench Press (Barbell)

2 Sets

8 Reps

@8

2

Incline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

@7

@8

@9

3

Barbell Row

2 Sets

8 Reps

-

4

Bicep Curl (Dumbbell)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

@8

@9

@10

5

Tricep Pushdown (Cable)

1 Set

2 Sets

14 Reps

12 Reps

@8

@9

6

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

14 Reps

13 Reps

12 Reps

@8

@9

@10

Day 2

1

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

@8

@9

@10

2

Hip Thrust (Machine)

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

@8

@9

@9

3

Split Squat (Dumbbell)

1 Set

1 Set

1 Set

12 Reps

11 Reps

10 Reps

@8

@9

@9

4

Calf Raise (Leg Press)

1 Set

1 Set

1 Set

14 Reps

14 Reps

14 Reps

@8

@9

@10

Day 3

1

Seated Overhead Press (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

9 Reps

8 Reps

@8

@9

@9

2

Push Up

2 Sets

AMRAP

@10

3

Rear Delt Fly (Machine)

1 Set

1 Set

1 Set

14 Reps

13 Reps

12 Reps

@9

@9

@9

4

Bicep Curl (Barbell)

2 Sets

1 Set

12 Reps

10 Reps

@8

@9

5

Overhead Tricep Extension (Cable)

1 Set

1 Set

1 Set

14 Reps

13 Reps

12 Reps

@9

@9

@9

Day 4

1

Squat (Barbell)

3 Sets

6 Reps

@8

2

Leg Extension

1 Set

1 Set

1 Set

14 Reps

13 Reps

12 Reps

@9

@9

@10

3

Seated Hamstring Curl

1 Set

1 Set

1 Set

14 Reps

13 Reps

12 Reps

@9

@9

@10

4

Hip Abductor (Machine)

1 Set

1 Set

1 Set

12 Reps

12 Reps

10 Reps

@8

@9

@9

5

Hip Adductor (Machine)

1 Set

1 Set

1 Set

12 Reps

12 Reps

10 Reps

@8

@9

@9