Program Description
Gain lean mass, strength, and increase technical proficiency in the main lifts.
Program Overview
- LevelBeginner
- GoalAthletics, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 05, 2024 07:14
- Last EditedAug 10, 2024 09:50
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
2
7 reps
7 reps
7 reps
RPE 6
RPE 7
RPE 8
3
Barbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Squat (Barbell)1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@6
@7
@8
3
Barbell Row1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Squat (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
3
Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8