Lera

by Gabriel E.

2 athletes joined

Program Overview

Level
Novice
Goal
Powerbuilding, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Aug 11, 2024 08:10
Last Edited
Aug 13, 2024 04:14

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

7 reps

7 reps

7 reps

RPE 8

RPE 9

RPE 10

2

Leg Extension

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Romanian Deadlift (Barbell)

1

1

10 reps

10 reps

RPE 8

RPE 9

4

Lying Leg Curl

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 1

1

Squat (Barbell)

1

1

1

6 reps

6 reps

6 reps

RPE 8

RPE 9

RPE 10

2

Leg Extension

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Romanian Deadlift (Barbell)

1

1

9 reps

9 reps

RPE 8

RPE 9

4

Lying Leg Curl

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

RPE 8

RPE 9

RPE 10

2

Leg Extension

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Romanian Deadlift (Barbell)

1

1

8 reps

8 reps

RPE 8

RPE 9

4

Lying Leg Curl

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 1

1

Squat (Barbell)

1

1

7 reps

7 reps

RPE 8

RPE 9

2

Leg Extension

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Romanian Deadlift (Barbell)

1

10 reps

RPE 8

4

Lying Leg Curl

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 2

1

Bench Press (Barbell)

1

1

1

7 reps

7 reps

7 reps

RPE 8

RPE 9

RPE 10

2

Dip (Assisted)

2

10 reps

RPE 8

3

Lu Raise

1

1

15 reps

15 reps

RPE 8

RPE 9

4

Skull Crusher

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 2

1

Bench Press (Barbell)

1

1

1

6 reps

6 reps

6 reps

RPE 8

RPE 9

RPE 10

2

Dip (Assisted)

2

10 reps

RPE 8

3

Lu Raise

1

1

15 reps

15 reps

RPE 8

RPE 9

4

Skull Crusher

1

1

12 reps

12 reps

RPE 8

RPE 9

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

RPE 8

RPE 9

RPE 10

2

Dip (Assisted)

2

10 reps

RPE 8

3

Lu Raise

1

1

15 reps

15 reps

RPE 8

RPE 9

4

Skull Crusher

1

1

10 reps

10 reps

RPE 8

RPE 9

Day 2

1

Bench Press (Barbell)

1

1

7 reps

7 reps

RPE 8

RPE 9

2

Dip (Assisted)

2

10 reps

RPE 8

3

Lu Raise

1

1

15 reps

15 reps

RPE 8

RPE 9

4

Skull Crusher

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 3

1

Romanian Deadlift (Barbell)

1

1

1

7 reps

7 reps

7 reps

RPE 8

RPE 9

RPE 10

2

Hip Abductor (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Squat (Barbell)

1

1

1

10 reps

10 reps

10 reps

RPE 8

RPE 9

RPE 10

4

Hip Adductor (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 3

1

Romanian Deadlift (Barbell)

1

1

1

6 reps

6 reps

6 reps

RPE 8

RPE 9

RPE 10

2

Hip Abductor (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Squat (Barbell)

1

1

1

9 reps

9 reps

9 reps

RPE 8

RPE 9

RPE 10

4

Hip Adductor (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 3

1

Romanian Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

RPE 8

RPE 9

RPE 10

2

Hip Abductor (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Squat (Barbell)

1

1

1

8 reps

8 reps

8 reps

RPE 8

RPE 9

RPE 10

4

Hip Adductor (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 3

1

Romanian Deadlift (Barbell)

1

1

7 reps

7 reps

RPE 8

RPE 9

2

Hip Abductor (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Squat (Barbell)

1

1

10 reps

10 reps

RPE 8

RPE 9

4

Hip Adductor (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

Day 4

1

Chin-Up (Assisted)

3

AMRAP

RPE 10

2

Seated Row (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Lat Pulldown (Neutral Grip)

1

1

15 reps

15 reps

RPE 8

RPE 9

4

Bicep Curl (Dumbbell)

1

1

20 reps

20 reps

RPE 8

RPE 9

Day 4

1

Chin-Up (Assisted)

3

AMRAP

RPE 10

2

Seated Row (Machine)

1

1

12 reps

12 reps

RPE 8

RPE 9

3

Lat Pulldown (Neutral Grip)

1

1

12 reps

12 reps

RPE 8

RPE 9

4

Bicep Curl (Dumbbell)

1

1

16 reps

16 reps

RPE 8

RPE 9

Day 4

1

Chin-Up (Assisted)

3

AMRAP

RPE 10

2

Seated Row (Machine)

1

1

10 reps

10 reps

RPE 8

RPE 9

3

Lat Pulldown (Neutral Grip)

1

1

10 reps

10 reps

RPE 8

RPE 9

4

Bicep Curl (Dumbbell)

1

1

14 reps

14 reps

RPE 8

RPE 9

Day 4

1

Chin-Up (Assisted)

2

AMRAP

RPE 10

2

Seated Row (Machine)

1

1

15 reps

15 reps

RPE 8

RPE 9

3

Lat Pulldown (Neutral Grip)

1

1

15 reps

15 reps

RPE 8

RPE 9

4

Bicep Curl (Dumbbell)

1

1

20 reps

20 reps

RPE 8

RPE 9

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

7 Reps

7 Reps

7 Reps

@8

@9

@10

2

Leg Extension

1 Set

1 Set

15 Reps

15 Reps

@8

@9

3

Romanian Deadlift (Barbell)

1 Set

1 Set

10 Reps

10 Reps

@8

@9

4

Lying Leg Curl

1 Set

1 Set

15 Reps

15 Reps

@8

@9

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

7 Reps

7 Reps

7 Reps

@8

@9

@10

2

Dip (Assisted)

2 Sets

10 Reps

@8

3

Lu Raise

1 Set

1 Set

15 Reps

15 Reps

@8

@9

4

Skull Crusher

1 Set

1 Set

15 Reps

15 Reps

@8

@9

Day 3

1

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

7 Reps

7 Reps

7 Reps

@8

@9

@10

2

Hip Abductor (Machine)

1 Set

1 Set

15 Reps

15 Reps

@8

@9

3

Squat (Barbell)

1 Set

1 Set

1 Set

10 Reps

10 Reps

10 Reps

@8

@9

@10

4

Hip Adductor (Machine)

1 Set

1 Set

15 Reps

15 Reps

@8

@9

Day 4

1

Chin-Up (Assisted)

3 Sets

AMRAP

@10

2

Seated Row (Machine)

1 Set

1 Set

15 Reps

15 Reps

@8

@9

3

Lat Pulldown (Neutral Grip)

1 Set

1 Set

15 Reps

15 Reps

@8

@9

4

Bicep Curl (Dumbbell)

1 Set

1 Set

20 Reps

20 Reps

@8

@9