5.0
(1 rating)
Program Description
Back and shoulders biased template for building the important muscles first.
Program Overview
- LevelNovice, Beginner
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout80 minutes
- CreatedJan 15, 2024 06:51
- Last EditedAug 30, 2024 11:46
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8.5
3
Bent Over Row (Barbell)
4
5-8 reps
RPE 8.5
4
Underhand Lat Pulldown
2
8-12 reps
RPE 8.5
5
Upright Row (Barbell)
2
15-20 reps
RPE 8.5
6
Pullover (Dumbbell)
2
8-12 reps
RPE 8.5
7
21s (EZ Bar)
1
21 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
2
Bench Press (Paused)
3
3-5 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
8 reps
RPE 6.5
6
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1-3 reps
RPE 9.5
2
Leg Extension
4
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 9
3
Bent Over Row (Barbell)
4
5-8 reps
RPE 9
4
Upright Row (Barbell)
3
8-12 reps
RPE 8
5
T-Bar Row
2
8-12 reps
RPE 9
6
Lying Leg Curl
1
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9.5
2
Leg Extension
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
15-20 reps
RPE 8.5
1B
Upright Row (Barbell)
3
15-20 reps
RPE 8.5
2
Front Raise
2
8-12 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9
Week 1
1 / 1 Weeks
Day 2
1
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8.5
2
Bench Press (Paused)3 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Barbell)3 Sets
5-8 Reps
@8.5
4
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
@9
5
Incline Chest Fly (Dumbbell)2 Sets
8 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)6 Sets
1-3 Reps
@9.5
2
Leg Extension4 Sets
8-12 Reps
@9.5
Day 4
1
Good Morning2 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)4 Sets
5-8 Reps
@9
3
Bent Over Row (Barbell)4 Sets
5-8 Reps
@9
4
Upright Row (Barbell)3 Sets
8-12 Reps
@8
5
T-Bar Row2 Sets
8-12 Reps
@9
6
Lying Leg Curl1 Set
21 Reps
@9
Day 1
1
Pull-Up (Weighted)3 Sets
6-10 Reps
@8.5
2
Romanian Deadlift (Barbell)4 Sets
5-8 Reps
@8.5
3
Bent Over Row (Barbell)4 Sets
5-8 Reps
@8.5
4
Underhand Lat Pulldown2 Sets
8-12 Reps
@8.5
5
Upright Row (Barbell)2 Sets
15-20 Reps
@8.5
6
Pullover (Dumbbell)2 Sets
8-12 Reps
@8.5
7
21s (EZ Bar)1 Set
21 Reps
@9
Day 5
1
Squat (Barbell)3 Sets
3-5 Reps
@9.5
2
Leg Extension2 Sets
8-12 Reps
@9
Day 6
1A
Face Pull3 Sets
15-20 Reps
@8.5
1B
Upright Row (Barbell)3 Sets
15-20 Reps
@8.5
2
Front Raise2 Sets
8-12 Reps
@8.5
3
Incline Bench Press (Dumbbell)3 Sets
5-8 Reps
@9