Program Description
I wrote this program for my little bro to get fast results in the gym and look bigger
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout50 minutes
- CreatedApr 04, 2024 09:35
- Last EditedJul 09, 2024 10:09
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
12-18 reps
RPE 10
2
Bicep Curl (EZ Bar)
3
12-18 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
4
Lat Pulldown
3
10-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Toe Press Leg Press
3
12-18 reps
RPE 10
2
Leg Press
3
1
12-18 reps
12-18 reps
RPE 8.5
RPE 10
3
Leg Curl
2
1
10-15 reps
10-15 reps
RPE 8.5
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-18 reps
RPE 10
2
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Hammer Curl
3
10-15 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-17 reps
RPE 9
5
Lat Pulldown
3
10-15 reps
RPE 9
Week 1
1 / 5 Weeks
Day 2
1
Push Up3 Sets
AMRAP
@10
2
Sit Up3 Sets
AMRAP
@10
Day 1
1
Lateral Raise (Dumbbell)4 Sets
12-18 Reps
@10
2
Bicep Curl (EZ Bar)3 Sets
12-18 Reps
@9
3
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@9
4
Lat Pulldown3 Sets
10-15 Reps
@9
5
Chest Supported Row (Machine)3 Sets
12-17 Reps
@9
Day 3
1
Toe Press Leg Press3 Sets
12-18 Reps
@10
2
Leg Press3 Sets
1 Set
12-18 Reps
12-18 Reps
@8.5
@10
3
Leg Curl2 Sets
1 Set
10-15 Reps
10-15 Reps
@8.5
@10
4
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@10
Day 4
1
Push Up3 Sets
AMRAP
@10
2
Sit Up3 Sets
AMRAP
@10
Day 5
1
Lateral Raise (Dumbbell)3 Sets
12-18 Reps
@10
2
V-Handle Tricep Pushdown (Cable)3 Sets
10-15 Reps
@10
3
Hammer Curl3 Sets
10-15 Reps
@10
4
Chest Supported Row (Machine)3 Sets
12-17 Reps
@9
5
Lat Pulldown3 Sets
10-15 Reps
@9