Program Description
Full body, building raw muscles and strength
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout60 minutes
- CreatedMay 31, 2024 12:51
- Last EditedDec 22, 2024 04:13
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bench Press (Barbell)
4
8 reps
-
3
Chin-Up (Weighted)
4
8 reps
-
4
Upright Row (Barbell)
4
8 reps
-
5
Seated Calf Raise
4
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Standing Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Standing Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Pull-Up (Weighted)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
-
5
Standing Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
-
4
Upright Row (Barbell)
5
5 reps
-
5
Seated Calf Raise
4
8 reps
-
6
Dynamic Side Plank
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
-
4
Upright Row (Barbell)
5
5 reps
-
5
Seated Calf Raise
4
8 reps
-
6
Dynamic Side Plank
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Chin-Up (Weighted)
5
-
4
Upright Row (Barbell)
5
5 reps
-
5
Seated Calf Raise
4
8 reps
-
6
Dynamic Side Plank
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
4
8 reps
-
3
Push Press (Barbell)
4
8 reps
-
4
Bench Press (Close Grip)
4
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Push Press (Barbell)
2
1
10 reps
1 reps
-
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Push Press (Barbell)
2
1
10 reps
1 reps
-
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
10 reps
-
4
Push Press (Barbell)
2
1
10 reps
1 reps
-
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Dip (Weighted)
3
10 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Push Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
5
5 reps
-
5
Bicep Curl (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Push Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
5
5 reps
-
5
Bicep Curl (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Push Press (Barbell)
5
5 reps
-
4
Bench Press (Close Grip)
5
5 reps
-
5
Bicep Curl (Barbell)
5
5 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
4
8 reps
-
3
Pull-Up (Weighted)
4
8 reps
-
4
Upright Row (Dumbbell)
4
8 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Chin-Up (Bodyweight)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Dynamic Side Plank
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Upright Row (Barbell)
5
5 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Upright Row (Barbell)
5
5 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
5
5 reps
-
2
Incline Bench Press (Barbell)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Upright Row (Barbell)
5
5 reps
-
5
Standing Calf Raise
4
20 reps
-
6
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)4 Sets
8 Reps
-
2
Bench Press (Barbell)4 Sets
8 Reps
-
3
Chin-Up (Weighted)4 Sets
8 Reps
-
4
Upright Row (Barbell)4 Sets
8 Reps
-
5
Seated Calf Raise4 Sets
10 Reps
-
6
Dynamic Side Plank3 Sets
10 Reps
-
Day 2
1
Romanian Deadlift (Barbell)4 Sets
8 Reps
-
2
Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Push Press (Barbell)4 Sets
8 Reps
-
4
Bench Press (Close Grip)4 Sets
8 Reps
-
5
Bicep Curl (Barbell)4 Sets
8 Reps
-
6
Hanging Leg Raise3 Sets
15 Reps
-
Day 3
1
Front Squat (Barbell)4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
-
3
Pull-Up (Weighted)4 Sets
8 Reps
-
4
Upright Row (Dumbbell)4 Sets
8 Reps
-
5
Standing Calf Raise4 Sets
20 Reps
-
6
Hanging Leg Raise3 Sets
15 Reps
-