5.0
(1 rating)
Program Description
Escape from late Novice stage and build realistic size and strenght
Program Overview
- LevelNovice
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 02, 2024 06:53
- Last EditedMay 08, 2024 02:23
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
4
15 reps
9 reps
6 reps
60%
70%
80%
2
Dip (Bodyweight)
3
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Squat (Barbell)
1
3
2
2
12 reps
8 reps
5 reps
3 reps
60%
70%
80%
85%
3
Barbell Row
4
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7
2
Overhead Press (Barbell)
2
4
10 reps
5 reps
70%
85%
3
Dip (Weighted)
2
2
1
8 reps
6 reps
5 reps
70%
75%
80%
4
Pull-Up (Bodyweight)
5
AMRAP
RPE 8
Day 8
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
1
10 reps
8 reps
6 reps
2 reps
60%
70%
80%
85%
2
Barbell Row
4
12 reps
60%
3
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
4 Sets
15 Reps
9 Reps
6 Reps
60%
70%
80%
2
Dip (Bodyweight)3 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)4 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)5 Sets
10 Reps
@8
Day 2
1
Good Morning3 Sets
10 Reps
@7
2
Squat (Barbell)1 Set
3 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
60%
70%
80%
85%
3
Barbell Row4 Sets
10 Reps
@8
4
Glute-Ham Raise3 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@7
2
Overhead Press (Barbell)2 Sets
4 Sets
10 Reps
5 Reps
70%
85%
3
Dip (Weighted)2 Sets
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
70%
75%
80%
4
Pull-Up (Bodyweight)5 Sets
AMRAP
@8
Day 4
1
Deadlift (Barbell)2 Sets
2 Sets
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
2 Reps
60%
70%
80%
85%
2
Barbell Row4 Sets
12 Reps
60%
3
Chest Supported Row (Dumbbell)4 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)4 Sets
10 Reps
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Ant G.Man
6 months ago
2 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
I got what i need.
Bench press 96 kg to 112 kg
Squat 125 to 145 kg
Deadlift from 165 to 175 kg