Program Description
For people who want size and strength.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length2 weeks
- Time Per Workout80 minutes
- CreatedMay 06, 2024 04:52
- Last EditedSep 01, 2024 10:24
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
4-6 reps
2
Bench Press (Paused)
3
4-6 reps
3
Pendlay Row
3
4-6 reps
4
Tricep Extension (Barbell)
3
6-10 reps
5
Bicep Curl (Barbell)
3
6-10 reps
6
Romanian Deadlift (Barbell)
2
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-8 reps
2
Overhead Press (Barbell)
3
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Leg Curl
2
10-15 reps
5
Chin-Up (Bodyweight)
1
AMRAP
6
Bench Press (Close Grip)
2
6-8 reps
7
Push Up
1
AMRAP
8
Chin-Up (Weighted)
3
3-5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-8 reps
2
Overhead Press (Barbell)
3
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Leg Curl
2
10-15 reps
5
Chin-Up (Bodyweight)
1
AMRAP
6
Bench Press (Close Grip)
2
6-8 reps
7
Push Up
1
AMRAP
8
Chin-Up (Weighted)
3
3-5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
4-6 reps
2
Bench Press (Paused)
3
4-6 reps
3
Pendlay Row
3
4-6 reps
4
Tricep Extension (Barbell)
3
6-10 reps
5
Bicep Curl (Barbell)
3
6-10 reps
6
Romanian Deadlift (Barbell)
2
6-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
4-6 reps
2
Bench Press (Paused)
3
4-6 reps
3
Pendlay Row
3
4-6 reps
4
Tricep Extension (Barbell)
3
6-10 reps
5
Bicep Curl (Barbell)
3
6-10 reps
6
Romanian Deadlift (Barbell)
2
6-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
2
6-8 reps
2
Overhead Press (Barbell)
3
4-6 reps
3
Deadlift (Barbell)
1
5 reps
4
Leg Curl
2
10-15 reps
5
Chin-Up (Bodyweight)
1
AMRAP
6
Bench Press (Close Grip)
2
6-8 reps
7
Push Up
1
AMRAP
8
Chin-Up (Weighted)
3
3-5 reps
Week 1
1 / 2 Weeks
Day 1
1
Zercher Squat (Barbell)3 Sets
4-6 Reps
2
Bench Press (Paused)3 Sets
4-6 Reps
3
Pendlay Row3 Sets
4-6 Reps
4
Tricep Extension (Barbell)3 Sets
6-10 Reps
5
Bicep Curl (Barbell)3 Sets
6-10 Reps
6
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
Day 2
1
Split Squat (Dumbbell)2 Sets
6-8 Reps
2
Overhead Press (Barbell)3 Sets
4-6 Reps
3
Deadlift (Barbell)1 Set
5 Reps
4
Leg Curl2 Sets
10-15 Reps
5
Chin-Up (Bodyweight)1 Set
AMRAP
6
Bench Press (Close Grip)2 Sets
6-8 Reps
7
Push Up1 Set
AMRAP
8
Chin-Up (Weighted)3 Sets
3-5 Reps
Day 3
1
Zercher Squat (Barbell)3 Sets
4-6 Reps
2
Bench Press (Paused)3 Sets
4-6 Reps
3
Pendlay Row3 Sets
4-6 Reps
4
Tricep Extension (Barbell)3 Sets
6-10 Reps
5
Bicep Curl (Barbell)3 Sets
6-10 Reps
6
Romanian Deadlift (Barbell)2 Sets
6-10 Reps