Program Description
Going for gold
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout40 minutes
- CreatedApr 19, 2024 03:27
- Last EditedJun 26, 2024 02:02
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-6 reps
2A
Split Squat (Barbell)
3
10-12 reps
2B
Box Jump
3
10-12 reps
3A
Kettlebell Swing
3
12-15 reps
3B
Romanian Deadlift (Barbell)
3
10-12 reps
4
Seated Calf Raise
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-6 reps
2A
Kettlebell Press
3
6-8 reps
2B
Dip (Bodyweight)
3
10-12 reps
3A
Lateral Raise (Dumbbell)
3
10-12 reps
3B
Overhead Tricep Extension (Cable)
3
10-12 reps
4
Chest Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-6 reps
2
Pull-Up (Bodyweight)
3
AMRAP
3A
Lat Prayer
3
10-12 reps
3B
Hammer Curl
3
10-12 reps
4
Smith Machine Pendlay Row
3
10-12 reps
5
Rear Delt Fly (Machine)
3
10-12 reps
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)3 Sets
5-6 Reps
2A
Split Squat (Barbell)3 Sets
10-12 Reps
2B
Box Jump3 Sets
10-12 Reps
3A
Kettlebell Swing3 Sets
12-15 Reps
3B
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
4
Seated Calf Raise3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)3 Sets
5-6 Reps
2A
Kettlebell Press3 Sets
6-8 Reps
2B
Dip (Bodyweight)3 Sets
10-12 Reps
3A
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
3B
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
4
Chest Fly (Machine)3 Sets
10-12 Reps
Day 3
1
Pull-Up (Weighted)3 Sets
5-6 Reps
2
Pull-Up (Bodyweight)3 Sets
AMRAP
3A
Lat Prayer3 Sets
10-12 Reps
3B
Hammer Curl3 Sets
10-12 Reps
4
Smith Machine Pendlay Row3 Sets
10-12 Reps
5
Rear Delt Fly (Machine)3 Sets
10-12 Reps