4.0
(1 rating)
Program Description
Periodization program for select exercises covering Hypertrophy (4 weeks), Strength (4 weeks), and Power (4 weeks).
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 17, 2023 05:59
- Last EditedAug 24, 2024 09:28
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Bent Over Row (Barbell)
3
12 reps
RPE 7
3
Squat (Barbell)
4
10 reps
60%
4
Leg Press
3
10 reps
60%
5
Dip (Weighted)
3
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
65%
2
Bent Over Row (Barbell)
3
12 reps
RPE 7
3
Squat (Barbell)
3
10 reps
65%
4
Leg Press
3
10 reps
65%
5
Dip (Weighted)
1
2
10 reps
10 reps
RPE 7
6
Face Pull
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Bent Over Row (Barbell)
3
12 reps
RPE 8
3
Squat (Barbell)
4
8 reps
65%
4
Leg Press
3
8 reps
70%
5
Dip (Weighted)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Bent Over Row (Barbell)
3
12 reps
RPE 8
3
Squat (Barbell)
4
8 reps
65%
4
Leg Press
3
8 reps
70%
5
Dip (Weighted)
3
10 reps
RPE 8
6
Face Pull
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Squat (Barbell)
4
8 reps
70%
4
Leg Press
4
8 reps
70%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
75%
4
Leg Press
3
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Squat (Barbell)
4
6 reps
75%
4
Leg Press
4
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Squat (Barbell)
5
8 reps
75%
4
Leg Press
5
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
5
5 reps
RPE 9
3
Squat (Barbell)
5
5 reps
75%
4
Leg Press
5
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
5
5 reps
RPE 9
3
Squat (Barbell)
5
5 reps
75%
4
Leg Press
5
8 reps
75%
5
Dip (Weighted)
4
6 reps
RPE 8
6
Face Pull
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
5
5 reps
RPE 10
3
Squat (Barbell)
5
5 reps
80%
4
Leg Press
6
8 reps
75%
5
Dip (Weighted)
5
6 reps
RPE 8
6
Face Pull
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
5
5 reps
RPE 10
3
Squat (Barbell)
6
5 reps
80%
4
Leg Press
6
8 reps
75%
5
Dip (Weighted)
5
6 reps
RPE 8
6
Face Pull
5
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
60%
2
Wide Grip Pull-Up
3
10 reps
RPE 7
3
Lunge (Barbell)
3
12 reps
RPE 7
4
High Pull
3
12 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
65%
2
Wide Grip Pull-Up
3
10 reps
RPE 7
3
Lunge (Barbell)
3
12 reps
RPE 7
4
High Pull
3
12 reps
RPE 7
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
Wide Grip Pull-Up
3
10 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
High Pull
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
Wide Grip Pull-Up
3
10 reps
RPE 8
3
Lunge (Barbell)
4
10 reps
RPE 8
4
High Pull
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
70%
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Lunge (Barbell)
4
8 reps
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
75%
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Lunge (Barbell)
4
1
8 reps
6 reps
RPE 8.5
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
75%
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Lunge (Barbell)
4
1
8 reps
6 reps
RPE 8.5
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
75%
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Lunge (Barbell)
5
8 reps
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Wide Grip Pull-Up
5
8 reps
RPE 8
3
Lunge (Barbell)
6
5 reps
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Wide Grip Pull-Up
5
8 reps
RPE 8
3
Lunge (Barbell)
6
5 reps
RPE 8.5
4
High Pull
4
8 reps
RPE 8
5
Bicep Curl (Cable)
4
8 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
80%
2
Wide Grip Pull-Up
5
8 reps
RPE 9
3
Lunge (Barbell)
6
5 reps
RPE 9.5
4
High Pull
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
80%
2
Wide Grip Pull-Up
5
8 reps
RPE 9
3
Lunge (Barbell)
6
5 reps
RPE 9.5
4
High Pull
5
8 reps
RPE 8
5
Bicep Curl (Cable)
5
6 reps
RPE 8
6
Lateral Raise (Dumbbell)
5
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
60%
2
Deadlift (Barbell)
3
10 reps
60%
3
Hack Squat
4
10 reps
60%
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Knee Raise (Captain's Chair)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
65%
2
Deadlift (Barbell)
3
10 reps
65%
3
Hack Squat
4
10 reps
65%
4
Shrug (Barbell)
3
12 reps
RPE 7
5
Chest Fly (Cable)
3
10 reps
RPE 7
6
Ab Wheel
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Deadlift (Barbell)
3
10 reps
70%
3
Hack Squat
4
10 reps
65%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
70%
2
Deadlift (Barbell)
3
10 reps
70%
3
Hack Squat
4
10 reps
65%
4
Shrug (Barbell)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
10 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Deadlift (Barbell)
4
8 reps
70%
3
Hack Squat
5
8 reps
65%
4
Shrug (Barbell)
4
10 reps
RPE 8
5
Chest Fly (Cable)
4
8 reps
RPE 8
6
V-Up
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Hack Squat
4
8 reps
70%
4
Shrug (Barbell)
4
10 reps
RPE 8
5
Chest Fly (Cable)
4
8 reps
RPE 8
6
V-Up
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Deadlift (Barbell)
4
6 reps
75%
3
Hack Squat
4
8 reps
70%
4
Shrug (Barbell)
4
10 reps
RPE 8
5
Chest Fly (Cable)
4
8 reps
RPE 8
6
V-Up
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
75%
2
Deadlift (Barbell)
4
8 reps
75%
3
Hack Squat
4
8 reps
70%
4
Shrug (Barbell)
4
10 reps
RPE 8
5
Chest Fly (Cable)
4
8 reps
RPE 8
6
Knee Raise (Captain's Chair)
4
10 reps
RPE 8
7
V-Up
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Hack Squat
6
8 reps
70%
4
Shrug (Barbell)
5
10 reps
RPE 8
5
Chest Fly (Cable)
5
5 reps
RPE 8
6
Cable Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Hack Squat
6
8 reps
70%
4
Shrug (Barbell)
5
10 reps
RPE 8
5
Chest Fly (Cable)
5
5 reps
RPE 8
6
Cable Crunch
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Deadlift (Barbell)
5
5 reps
80%
3
Hack Squat
6
8 reps
70%
4
Shrug (Barbell)
5
10 reps
RPE 9
5
Chest Fly (Cable)
5
5 reps
RPE 9
6
Cable Crunch
5
8 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Deadlift (Barbell)
5
5 reps
80%
3
Hack Squat
6
8 reps
70%
4
Shrug (Barbell)
5
10 reps
RPE 9
5
Chest Fly (Cable)
5
5 reps
RPE 9
6
Cable Crunch
5
8 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
12 Reps
60%
2
Bent Over Row (Barbell)3 Sets
12 Reps
@7
3
Squat (Barbell)4 Sets
10 Reps
60%
4
Leg Press3 Sets
10 Reps
60%
5
Dip (Weighted)3 Sets
10 Reps
@7
6
Face Pull3 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)3 Sets
12 Reps
60%
2
Deadlift (Barbell)3 Sets
10 Reps
60%
3
Hack Squat4 Sets
10 Reps
60%
4
Shrug (Barbell)3 Sets
12 Reps
@7
5
Chest Fly (Cable)3 Sets
10 Reps
@7
6
Knee Raise (Captain's Chair)3 Sets
12 Reps
@7
Day 2
1
Incline Bench Press (Barbell)3 Sets
12 Reps
60%
2
Wide Grip Pull-Up3 Sets
10 Reps
@7
3
Lunge (Barbell)3 Sets
12 Reps
@7
4
High Pull3 Sets
12 Reps
@7
5
Bicep Curl (Cable)3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)3 Sets
10 Reps
@7