Program Description
Get big.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout120 minutes
- CreatedMay 18, 2024 07:26
- Last EditedAug 13, 2024 09:15
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 9-9.5
2
Chest Fly (Machine)
3
6-12 reps
RPE 9-10
3
Incline Chest Press (Machine)
3
6-12 reps
RPE 9-10
4
Lateral Raise (Cable)
3
8-15 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 9.5-10
2
Hack Squat
2
6-12 reps
RPE 9-9.5
3
Leg Extension
2
6-12 reps
RPE 9-9.5
4
Leg Press
2
6-12 reps
RPE 8-9
5
Seated Calf Raise
3
6-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-12 reps
RPE 9-10
2
Seated Row (Cable)
3
6-12 reps
RPE 9-10
3
Single Arm High Row (Cable)
3
6-12 reps
RPE 9-10
4
Lat Pulldown
3
6-12 reps
RPE 9-10
5
Back Extension
3
8-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
2
Reverse Pec Deck
3
6-12 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
3
6-12 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 9-10
5
Rear Delt Row
3
6-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
6-12 reps
RPE 9-10
2
Tricep Kickback
3
6-12 reps
RPE 9-10
3
Hammer Curl
3
6-12 reps
RPE 9-10
4
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 9-10
5
Preacher Curl (Barbell)
3
6-12 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
RPE 9-10
7
Wrist Curls
2
6-12 reps
RPE 9-10
8
Reverse Wrist Curl (Dumbbell)
2
6-12 reps
RPE 9-10
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
@9-9.5
2
Chest Fly (Machine)3 Sets
6-12 Reps
@9-10
3
Incline Chest Press (Machine)3 Sets
6-12 Reps
@9-10
4
Lateral Raise (Cable)3 Sets
8-15 Reps
@9-10
5
Lateral Raise (Dumbbell)3 Sets
8-15 Reps
@9-10
Day 2
1
Hamstring Curl3 Sets
6-12 Reps
@9.5-10
2
Hack Squat2 Sets
6-12 Reps
@9-9.5
3
Leg Extension2 Sets
6-12 Reps
@9-9.5
4
Leg Press2 Sets
6-12 Reps
@8-9
5
Seated Calf Raise3 Sets
6-12 Reps
@9-10
Day 3
1
T-Bar Row3 Sets
6-12 Reps
@9-10
2
Seated Row (Cable)3 Sets
6-12 Reps
@9-10
3
Single Arm High Row (Cable)3 Sets
6-12 Reps
@9-10
4
Lat Pulldown3 Sets
6-12 Reps
@9-10
5
Back Extension3 Sets
8-20 Reps
@9-10
Day 4
1
Lateral Raise (Cable)3 Sets
6-12 Reps
@9-10
2
Reverse Pec Deck3 Sets
6-12 Reps
@9-10
3
Shoulder Press (Plate Loaded)3 Sets
6-12 Reps
@9-10
4
Lateral Raise (Dumbbell)3 Sets
6-12 Reps
@9-10
5
Rear Delt Row3 Sets
6-12 Reps
@9-10
Day 5
1
Bayesian Curl3 Sets
6-12 Reps
@9-10
2
Tricep Kickback3 Sets
6-12 Reps
@9-10
3
Hammer Curl3 Sets
6-12 Reps
@9-10
4
Overhead Tricep Extension (Cable)3 Sets
6-12 Reps
@9-10
5
Preacher Curl (Barbell)3 Sets
6-12 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)3 Sets
6-12 Reps
@9-10
7
Wrist Curls2 Sets
6-12 Reps
@9-10
8
Reverse Wrist Curl (Dumbbell)2 Sets
6-12 Reps
@9-10