Program Description
To build strength and muscle at the same time Simple.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length1 week
- Time Per Workout60 minutes
- CreatedJan 05, 2024 12:22
- Last EditedSep 06, 2024 09:36
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
12-15 reps
8-10 reps
3-7 reps
60%
55%
65%
80%
2
Pec Fly (Dumbbell)
1
12-20 reps
50%
3
Incline Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
70%
55%
4
Incline Bench Press (Dumbbell)
1
5-8 reps
80%
5
Seated Overhead Press (Barbell)
1
1
1
8-10 reps
10-12 reps
12-15 reps
60%
60%
50%
6
Arnold Press
1
15-20 reps
50%
7
Lateral Raise (Dumbbell)
1
10-20 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
5-8 reps
8-10 reps
12-15 reps
75%
70%
65%
2
Bent Over Row (Barbell)
1
1
1
8-10 reps
12-15 reps
10-12 reps
75%
60%
65%
3
Deadlift (Barbell)
2
1
5-8 reps
12-15 reps
65%
50%
4
Inverted Row
1
1
8-10 reps
12-15 reps
100%
100%
5
Lying Rear Lateral Raise
1
1
5-8 reps
12-20 reps
80%
60%
6
Sit Up
1
5-8 reps
100%
7
Side Crunch (Cable)
1
15-20 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
10-12 reps
12-15 reps
65%
70%
2
Bicep Curl (Barbell)
1
1
1
10-12 reps
5-8 reps
10-12 reps
60%
80%
65%
3
Hammer Curl
1
8-12 reps
65%
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
12-15 reps
75%
60%
5
One Arm Lateral Raise (Cable)
1
12-20 reps
55%
6
Single Arm Pushdown
1
12-15 reps
50%
7
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
5-8 reps
65%
80%
8
French Press
1
1
8-10 reps
5-8 reps
50%
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
1
10-12 reps
100%
2
Lunge (Barbell)
1
1
5-8 reps
12-15 reps
70%
60%
3
Lying Leg Curl
1
1
1
8-10 reps
12-15 reps
15-20 reps
65%
55%
50%
4
Squat (Barbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
60%
65%
65%
5
Zercher Squat (Barbell)
2
12-15 reps
60%
6
Overhead Squat
1
-
100%
7
Standing Calf Raise
1
15-30 reps
60%
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10-12 Reps
12-15 Reps
8-10 Reps
3-7 Reps
60%
55%
65%
80%
2
Pec Fly (Dumbbell)1 Set
12-20 Reps
50%
3
Incline Bench Press (Barbell)1 Set
1 Set
5-8 Reps
5-8 Reps
70%
55%
4
Incline Bench Press (Dumbbell)1 Set
5-8 Reps
80%
5
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
12-15 Reps
60%
60%
50%
6
Arnold Press1 Set
15-20 Reps
50%
7
Lateral Raise (Dumbbell)1 Set
10-20 Reps
50%
Day 2
1
Lat Pulldown1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
12-15 Reps
75%
70%
65%
2
Bent Over Row (Barbell)1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
10-12 Reps
75%
60%
65%
3
Deadlift (Barbell)2 Sets
1 Set
5-8 Reps
12-15 Reps
65%
50%
4
Inverted Row1 Set
1 Set
8-10 Reps
12-15 Reps
100%
100%
5
Lying Rear Lateral Raise1 Set
1 Set
5-8 Reps
12-20 Reps
80%
60%
6
Sit Up1 Set
5-8 Reps
100%
7
Side Crunch (Cable)1 Set
15-20 Reps
100%
Day 3
1
Bicep Curl (Dumbbell)1 Set
1 Set
10-12 Reps
12-15 Reps
65%
70%
2
Bicep Curl (Barbell)1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
10-12 Reps
60%
80%
65%
3
Hammer Curl1 Set
8-12 Reps
65%
4
Lateral Raise (Dumbbell)1 Set
1 Set
5-8 Reps
12-15 Reps
75%
60%
5
One Arm Lateral Raise (Cable)1 Set
12-20 Reps
55%
6
Single Arm Pushdown1 Set
12-15 Reps
50%
7
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
8-10 Reps
5-8 Reps
65%
80%
8
French Press1 Set
1 Set
8-10 Reps
5-8 Reps
50%
65%
Day 4
1
Squat (Bodyweight)1 Set
10-12 Reps
100%
2
Lunge (Barbell)1 Set
1 Set
5-8 Reps
12-15 Reps
70%
60%
3
Lying Leg Curl1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
15-20 Reps
65%
55%
50%
4
Squat (Barbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
12-15 Reps
60%
65%
65%
5
Zercher Squat (Barbell)2 Sets
12-15 Reps
60%
6
Overhead Squat1 Set
-
100%
7
Standing Calf Raise1 Set
15-30 Reps
60%