Program Description
Introduction to Main Lifts
Program Overview
- LevelBeginner
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedApr 26, 2024 01:09
- Last EditedMay 23, 2024 11:27
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Bench Press (Barbell)
3
6-10 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Bench Press (Barbell)
3
6-10 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Bench Press (Barbell)
3
6-10 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Bench Press (Barbell)
3
6-10 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Bench Press (Barbell)
3
6-10 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Bench Press (Barbell)
3
6-10 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Bench Press (Barbell)
3
6-10 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Bench Press (Barbell)
3
6-10 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Bench Press (Barbell)
3
6-10 reps
3
Romanian Deadlift (Barbell)
3
8-12 reps
4
Dumbbell Row
3
8-12 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4-6 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
8-12 reps
4A
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
4B
Lateral Raise (Dumbbell)
3
10-15 reps
5A
Bicep Curl (Dumbbell)
3
10-15 reps
5B
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Decline Crunch
3
AMRAP
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)3 Sets
6-10 Reps
2
Bench Press (Barbell)3 Sets
6-10 Reps
3
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
4
Dumbbell Row3 Sets
8-12 Reps
5A
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
5B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
6
Decline Crunch3 Sets
AMRAP
Day 2
1
Deadlift (Barbell)1 Set
4-6 Reps
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
3
Lat Pulldown3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)3 Sets
6-10 Reps
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
5A
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
5B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
6
Decline Crunch3 Sets
AMRAP
Day 3
1
Squat (Barbell)3 Sets
6-10 Reps
2
Bench Press (Barbell)3 Sets
6-10 Reps
3
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
4
Dumbbell Row3 Sets
8-12 Reps
5A
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
5B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
6
Decline Crunch3 Sets
AMRAP