Program Description
Build muscle
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedFeb 21, 2024 11:16
- Last EditedAug 22, 2024 01:57
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
2
Bench Press (Close Grip)
3
4-8 reps
RPE 8-10
3
Barbell Row
3
6-10 reps
RPE 8-10
4
Upright Row (Barbell)
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
8
Standing Calf Raise
3
10-15 reps
RPE 10
9
Decline Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
2
Bench Press (Close Grip)
3
4-8 reps
RPE 8-10
3
Barbell Row
3
6-10 reps
RPE 8-10
4
Upright Row (Barbell)
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
8
Standing Calf Raise
3
10-15 reps
RPE 10
9
Decline Crunch
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
4-8 reps
RPE 8-10
2
Bench Press (Close Grip)
3
4-8 reps
RPE 8-10
3
Barbell Row
3
6-10 reps
RPE 8-10
4
Upright Row (Barbell)
3
10-15 reps
RPE 8-10
5
Lying Leg Curl
3
10-15 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
8
Standing Calf Raise
3
10-15 reps
RPE 10
9
Decline Crunch
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3
Pullover (Dumbbell)
3
10-15 reps
RPE 8-10
4
Leg Press
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
6
Seated Row (Cable)
3
8-12 reps
RPE 8-10
7
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
8
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
9
Hammer Curl
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
8
Hammer Curl
3
10-15 reps
RPE 8-10
9
Leg Press
3
8-12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-8 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8-10
3
Lat Pulldown
3
8-12 reps
RPE 8-10
4
Chest Fly (Machine)
3
8-12 reps
RPE 8-10
5
Seated Row (Cable)
3
8-12 reps
RPE 8-10
6
Farmer's Walk (Weighted)
3
1 mins
RPE 8-10
7
Tricep Extension (Cable)
3
10-15 reps
RPE 8-10
8
Hammer Curl
3
10-15 reps
RPE 8-10
9
Leg Press
3
8-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Leg Curl
3
8-12 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Seated Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Leg Curl
3
8-12 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Seated Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8-10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 8-10
3
Leg Extension
3
8-12 reps
RPE 8-10
4
Leg Curl
3
8-12 reps
RPE 8-10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
7
Preacher Curl (Barbell)
3
10-15 reps
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
9
Seated Calf Raise
3
10-15 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Squat (Smith Machine)3 Sets
4-8 Reps
@8-10
2
Bench Press (Close Grip)3 Sets
4-8 Reps
@8-10
3
Barbell Row3 Sets
6-10 Reps
@8-10
4
Upright Row (Barbell)3 Sets
10-15 Reps
@8-10
5
Lying Leg Curl3 Sets
10-15 Reps
@8-10
6
V-Handle Tricep Pushdown (Cable)3 Sets
10-15 Reps
@8-10
7
Incline Curl (Dumbbell)3 Sets
10-15 Reps
@8-10
8
Standing Calf Raise3 Sets
10-15 Reps
@10
9
Decline Crunch3 Sets
10-15 Reps
@10
Day 3
1
Incline Chest Press (Machine)3 Sets
6-10 Reps
@8-10
2
Lat Pulldown (Neutral Grip)3 Sets
10-15 Reps
@8-10
3
Leg Extension3 Sets
8-12 Reps
@8-10
4
Leg Curl3 Sets
8-12 Reps
@8-10
5
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@10
7
Preacher Curl (Barbell)3 Sets
10-15 Reps
@10
8
Hanging Leg Raise3 Sets
AMRAP
@10
9
Seated Calf Raise3 Sets
10-15 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
@8-10
2
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
@8-10
3
Pullover (Dumbbell)3 Sets
10-15 Reps
@8-10
4
Leg Press3 Sets
8-12 Reps
@8-10
5
Chest Fly (Machine)3 Sets
8-12 Reps
@8-10
6
Seated Row (Cable)3 Sets
8-12 Reps
@8-10
7
Farmer's Walk (Weighted)3 Sets
1 mins
@8-10
8
Tricep Extension (Cable)3 Sets
10-15 Reps
@8-10
9
Hammer Curl3 Sets
10-15 Reps
@8-10