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Andreas general strength and fitness program

by rafael Morren

Program Description

This program is made to develop basic strength and good technique for compound exercises.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 01, 2024 01:56
  • Last Edited
    Nov 01, 2024 02:11
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
2
Leg Extension
3
10-15 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
JM Press
3
6-12 reps
RPE 6
5
Upright Row (Cable)
3
10-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
2
Leg Extension
3
10-15 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
JM Press
3
6-12 reps
RPE 6
5
Upright Row (Cable)
3
10-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
2
Leg Extension
3
10-15 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
JM Press
3
6-12 reps
RPE 6
5
Upright Row (Cable)
3
10-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
2
Leg Extension
3
10-15 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
JM Press
3
6-12 reps
RPE 6
5
Upright Row (Cable)
3
10-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6
2
Leg Extension
3
10-15 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
JM Press
3
6-12 reps
RPE 6
5
Upright Row (Cable)
3
10-15 reps
RPE 6
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 6
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Leg Extension
3
10-15 reps
RPE 7.5
3
Lat Pulldown
3
8-12 reps
RPE 7.5
4
JM Press
3
6-12 reps
RPE 7.5
5
Upright Row (Cable)
3
10-15 reps
RPE 7.5
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7.5
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Leg Extension
3
10-15 reps
RPE 7.5
3
Lat Pulldown
3
8-12 reps
RPE 7.5
4
JM Press
3
6-12 reps
RPE 7.5
5
Upright Row (Cable)
3
10-15 reps
RPE 7.5
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7.5
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Leg Extension
3
10-15 reps
RPE 7.5
3
Lat Pulldown
3
8-12 reps
RPE 7.5
4
JM Press
3
6-12 reps
RPE 7.5
5
Upright Row (Cable)
3
10-15 reps
RPE 7.5
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7.5
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Leg Extension
3
10-15 reps
RPE 7.5
3
Lat Pulldown
3
8-12 reps
RPE 7.5
4
JM Press
3
6-12 reps
RPE 7.5
5
Upright Row (Cable)
3
10-15 reps
RPE 7.5
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7.5
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7.5
2
Leg Extension
3
10-15 reps
RPE 7.5
3
Lat Pulldown
3
8-12 reps
RPE 7.5
4
JM Press
3
6-12 reps
RPE 7.5
5
Upright Row (Cable)
3
10-15 reps
RPE 7.5
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7.5
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
8
Calf Raise (Leg Press)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 6
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 6
6
Leg Curl
3
10-15 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 6
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 6
6
Leg Curl
3
10-15 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 6
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 6
6
Leg Curl
3
10-15 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 6
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 6
6
Leg Curl
3
10-15 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 6
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 6
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 6
6
Leg Curl
3
10-15 reps
RPE 6
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7.5
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Leg Curl
3
10-15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7.5
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Leg Curl
3
10-15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7.5
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Leg Curl
3
10-15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7.5
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Leg Curl
3
10-15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7.5
4
Plate Loaded Machine Chestpress
3
6-10 reps
RPE 7.5
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 7.5
6
Leg Curl
3
10-15 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2
Squat (Smith Machine)
3
10-15 reps
RPE 6
3
Chest Fly (Machine)
3
10-15 reps
RPE 6
4
Shoulder Press (Machine)
3
6-10 reps
RPE 6
5
Lat Pulldown
3
8-15 reps
RPE 6
6
Bicep Curl (Machine)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2
Squat (Smith Machine)
3
10-15 reps
RPE 6
3
Chest Fly (Machine)
3
10-15 reps
RPE 6
4
Shoulder Press (Machine)
3
6-10 reps
RPE 6
5
Lat Pulldown
3
8-15 reps
RPE 6
6
Bicep Curl (Machine)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2
Squat (Smith Machine)
3
10-15 reps
RPE 6
3
Chest Fly (Machine)
3
10-15 reps
RPE 6
4
Shoulder Press (Machine)
3
6-10 reps
RPE 6
5
Lat Pulldown
3
8-15 reps
RPE 6
6
Bicep Curl (Machine)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2
Squat (Smith Machine)
3
10-15 reps
RPE 6
3
Chest Fly (Machine)
3
10-15 reps
RPE 6
4
Shoulder Press (Machine)
3
6-10 reps
RPE 6
5
Lat Pulldown
3
8-15 reps
RPE 6
6
Bicep Curl (Machine)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 6
2
Squat (Smith Machine)
3
10-15 reps
RPE 6
3
Chest Fly (Machine)
3
10-15 reps
RPE 6
4
Shoulder Press (Machine)
3
6-10 reps
RPE 6
5
Lat Pulldown
3
8-15 reps
RPE 6
6
Bicep Curl (Machine)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2
Squat (Smith Machine)
3
10-15 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 7.5
4
Shoulder Press (Machine)
3
6-10 reps
RPE 7.5
5
Lat Pulldown
3
8-15 reps
RPE 7.5
6
Bicep Curl (Machine)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2
Squat (Smith Machine)
3
10-15 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 7.5
4
Shoulder Press (Machine)
3
6-10 reps
RPE 7.5
5
Lat Pulldown
3
8-15 reps
RPE 7.5
6
Bicep Curl (Machine)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2
Squat (Smith Machine)
3
10-15 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 7.5
4
Shoulder Press (Machine)
3
6-10 reps
RPE 7.5
5
Lat Pulldown
3
8-15 reps
RPE 7.5
6
Bicep Curl (Machine)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2
Squat (Smith Machine)
3
10-15 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 7.5
4
Shoulder Press (Machine)
3
6-10 reps
RPE 7.5
5
Lat Pulldown
3
8-15 reps
RPE 7.5
6
Bicep Curl (Machine)
2
10-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-8 reps
RPE 7
2
Squat (Smith Machine)
3
10-15 reps
RPE 7.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 7.5
4
Shoulder Press (Machine)
3
6-10 reps
RPE 7.5
5
Lat Pulldown
3
8-15 reps
RPE 7.5
6
Bicep Curl (Machine)
2
10-15 reps
RPE 7.5
Week 1
1 / 10 Weeks
Day 2
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@6
4
Plate Loaded Machine Chestpress
3 Sets
6-10 Reps
@6
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@6
6
Leg Curl
3 Sets
10-15 Reps
@6
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@6
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@6
2
Leg Extension
3 Sets
10-15 Reps
@6
3
Lat Pulldown
3 Sets
8-12 Reps
@6
4
JM Press
3 Sets
6-12 Reps
@6
5
Upright Row (Cable)
3 Sets
10-15 Reps
@6
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@6
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@6
8
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
4-8 Reps
@6
2
Squat (Smith Machine)
3 Sets
10-15 Reps
@6
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@6
4
Shoulder Press (Machine)
3 Sets
6-10 Reps
@6
5
Lat Pulldown
3 Sets
8-15 Reps
@6
6
Bicep Curl (Machine)
2 Sets
10-15 Reps
@6