Program Description
Train ram
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout40 minutes
- CreatedMar 23, 2024 05:41
- Last EditedMay 14, 2024 03:09
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
RPE 8
4
Shoulder Press (Machine)
3
RPE 8
5
Tricep Pushdown (Cable)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
RPE 8
4
Shoulder Press (Machine)
3
RPE 8
5
Tricep Pushdown (Cable)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Incline Chest Fly (Dumbbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 6
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
3
RPE 8
4
Shoulder Press (Machine)
3
RPE 8
5
Tricep Pushdown (Cable)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 8
2
Leg Curl
3
RPE 8
3
Leg Press
3
RPE 8
4
Seated Calf Raise
3
RPE 7
5
Incline Curl (Dumbbell)
3
RPE 8
6
Hammer Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 8
2
Leg Curl
3
RPE 8
3
Leg Press
3
RPE 8
4
Seated Calf Raise
3
RPE 7
5
Incline Curl (Dumbbell)
3
RPE 8
6
Hammer Curl
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
RPE 8
2
Leg Curl
3
RPE 8
3
Leg Press
3
RPE 8
4
Seated Calf Raise
3
RPE 7
5
Incline Curl (Dumbbell)
3
RPE 8
6
Hammer Curl
3
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
RPE 8
RPE 10
2
Cable Crossover
1
1
1
RPE 6
RPE 6.5
RPE 7
3
Chest Fly (Machine)
3
RPE 8
4
Dip (Weighted)
1
RPE 9.5
5
Tricep Extension (Machine)
1
1
1
RPE 8.5
RPE 8
RPE 7.5
6
Arnold Press
3
RPE 8
7
Shrug (Dumbbell)
2
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
RPE 8
RPE 10
2
Cable Crossover
1
1
1
RPE 6
RPE 6.5
RPE 7
3
Chest Fly (Machine)
3
RPE 8
4
Dip (Weighted)
1
RPE 9.5
5
Tricep Extension (Machine)
1
1
1
RPE 8.5
RPE 8
RPE 7.5
6
Arnold Press
3
RPE 8
7
Shrug (Dumbbell)
2
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
1
RPE 8
RPE 10
2
Cable Crossover
1
1
1
RPE 6
RPE 6.5
RPE 7
3
Chest Fly (Machine)
3
RPE 8
4
Dip (Weighted)
1
RPE 9.5
5
Tricep Extension (Machine)
1
1
1
RPE 8.5
RPE 8
RPE 7.5
6
Arnold Press
3
RPE 8
7
Shrug (Dumbbell)
2
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
Deadlift (Barbell)
1
3
Walking Lunge
1
4
Bicep Curl (EZ Bar)
1
5
Chin-Up (Weighted)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
Deadlift (Barbell)
1
3
Walking Lunge
1
4
Bicep Curl (EZ Bar)
1
5
Chin-Up (Weighted)
1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
Deadlift (Barbell)
1
3
Walking Lunge
1
4
Bicep Curl (EZ Bar)
1
5
Chin-Up (Weighted)
1
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
@8
2
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
@6
@8
@9
3
Lateral Raise (Dumbbell)3 Sets
@8
4
Shoulder Press (Machine)3 Sets
@8
5
Tricep Pushdown (Cable)3 Sets
@8
Day 2
1
Leg Extension3 Sets
@8
2
Leg Curl3 Sets
@8
3
Leg Press3 Sets
@8
4
Seated Calf Raise3 Sets
@7
5
Incline Curl (Dumbbell)3 Sets
@8
6
Hammer Curl3 Sets
@8
Day 3
1
Push Up2 Sets
1 Set
@8
@10
2
Cable Crossover1 Set
1 Set
1 Set
@6
@6.5
@7
3
Chest Fly (Machine)3 Sets
@8
4
Dip (Weighted)1 Set
@9.5
5
Tricep Extension (Machine)1 Set
1 Set
1 Set
@8.5
@8
@7.5
6
Arnold Press3 Sets
@8
7
Shrug (Dumbbell)2 Sets
@8.5
Day 4
1
Bulgarian Split Squat (Dumbbell)1 Set
2
Deadlift (Barbell)1 Set
3
Walking Lunge1 Set
4
Bicep Curl (EZ Bar)1 Set
5
Chin-Up (Weighted)1 Set