Program Description
In case you wish to keep your but moving and create progress at the speed you need.
Program Overview
- LevelNovice
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 15, 2024 08:01
- Last EditedMay 08, 2024 02:36
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)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Dumbbell)
3
10-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Skull Crusher
3
10-12 reps
-
6
Russian Twist (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Pull-Up (Band)
3
-
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Lat Pulldown
3
8-10 reps
-
5
Bicep Curl (Barbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
8-10 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
4
Front Raise
3
10-12 reps
-
5
Plank
4
8-10 reps
-
6
Hanging Leg Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Lunge (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Seated Calf Raise
4
8-10 reps
-
7
Cossack Squat Weighted
3
-
8
Russian Twist (Dumbbell)
3
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Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)4 Sets
6-8 Reps
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2
Pull-Up (Band)3 Sets
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3
Bent Over Row (Barbell)3 Sets
8-10 Reps
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4
Lat Pulldown3 Sets
8-10 Reps
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5
Bicep Curl (Barbell)4 Sets
8-10 Reps
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6
Hammer Curl3 Sets
10-12 Reps
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Day 3
1
Military Press (Barbell)4 Sets
8-10 Reps
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2
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
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3
Rear Delt Fly (Dumbbell)3 Sets
10-12 Reps
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4
Front Raise3 Sets
10-12 Reps
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5
Plank4 Sets
8-10 Reps
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6
Hanging Leg Raise3 Sets
10-12 Reps
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Day 4
1
Squat (Barbell)4 Sets
3-5 Reps
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2
Lunge (Barbell)3 Sets
8-10 Reps
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3
Leg Press3 Sets
10-12 Reps
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4
Romanian Deadlift (Dumbbell)4 Sets
8-10 Reps
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5
Leg Curl3 Sets
10-12 Reps
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6
Seated Calf Raise4 Sets
8-10 Reps
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7
Cossack Squat Weighted3 Sets
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8
Russian Twist (Dumbbell)3 Sets
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Day 1
1
Bench Press (Barbell)4 Sets
3-5 Reps
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2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
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3
Chest Fly (Dumbbell)3 Sets
10-12 Reps
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4
Tricep Rope Push Down (Cable)3 Sets
8-10 Reps
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5
Skull Crusher3 Sets
10-12 Reps
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6
Russian Twist (Dumbbell)3 Sets
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