Program Description
Trying to make some gains using highe effort low volume approach focusing on straight sets only and progress overload using increased weight mainly and sometimes increased reps with fixed number of sets. Feel free to adjust the volume to your liking but try to stay on the lower end.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedApr 05, 2024 02:10
- Last EditedNov 20, 2024 07:49
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Chest Fly (Machine)
2
4-10 reps
RPE 9-10
3
Tricep Extension (Machine)
3
4-12 reps
RPE 9-10
4
Lateral Raise (Machine)
3
4-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Chest Fly (Machine)
2
4-10 reps
RPE 9-10
3
Tricep Extension (Machine)
3
4-12 reps
RPE 9-10
4
Lateral Raise (Machine)
3
4-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Chest Fly (Machine)
2
4-10 reps
RPE 9-10
3
Tricep Extension (Machine)
3
4-12 reps
RPE 9-10
4
Lateral Raise (Machine)
3
4-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Chest Fly (Machine)
2
4-10 reps
RPE 9-10
3
Tricep Extension (Machine)
3
4-12 reps
RPE 9-10
4
Lateral Raise (Machine)
3
4-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Pull Down
2
4-10 reps
RPE 9-10
2
High Row
2
4-10 reps
RPE 9-10
3
Reverse Pec Deck
3
4-12 reps
RPE 9-10
4
Seated Dumbbell Curl
3
4-12 reps
RPE 9-10
5
Machine Shrug
3
4-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Pull Down
2
4-10 reps
RPE 9-10
2
High Row
2
4-10 reps
RPE 9-10
3
Reverse Pec Deck
3
4-12 reps
RPE 9-10
4
Seated Dumbbell Curl
3
4-12 reps
RPE 9-10
5
Machine Shrug
3
4-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Pull Down
2
4-10 reps
RPE 9-10
2
High Row
2
4-10 reps
RPE 9-10
3
Reverse Pec Deck
3
4-12 reps
RPE 9-10
4
Seated Dumbbell Curl
3
4-12 reps
RPE 9-10
5
Machine Shrug
3
4-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine Pull Down
2
4-10 reps
RPE 9-10
2
High Row
2
4-10 reps
RPE 9-10
3
Reverse Pec Deck
3
4-12 reps
RPE 9-10
4
Seated Dumbbell Curl
3
4-12 reps
RPE 9-10
5
Machine Shrug
3
4-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9-10
2
Leg Extension
2
4-10 reps
RPE 9-10
3
Leg Press
3
4-8 reps
RPE 9-10
4
Leg Curl
3
4-10 reps
RPE 9-10
5
Calf Press On Leg Press
4
4-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9-10
2
Leg Extension
2
4-10 reps
RPE 9-10
3
Leg Press
3
4-8 reps
RPE 9-10
4
Leg Curl
3
4-10 reps
RPE 9-10
5
Calf Press On Leg Press
3
4-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9-10
2
Leg Extension
2
4-10 reps
RPE 9-10
3
Leg Press
3
4-8 reps
RPE 9-10
4
Leg Curl
3
4-10 reps
RPE 9-10
5
Calf Press On Leg Press
3
4-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-8 reps
RPE 9-10
2
Leg Extension
2
4-10 reps
RPE 9-10
3
Leg Press
3
4-8 reps
RPE 9-10
4
Leg Curl
3
4-10 reps
RPE 9-10
5
Calf Press On Leg Press
3
4-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Bench Press (Smith Machine)
2
4-10 reps
RPE 9-10
3
Upright Row (Barbell)
3
4-12 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Bench Press (Smith Machine)
2
4-10 reps
RPE 9-10
3
Upright Row (Barbell)
3
4-12 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Bench Press (Smith Machine)
2
4-10 reps
RPE 9-10
3
Upright Row (Barbell)
3
4-12 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-10 reps
RPE 9-10
2
Bench Press (Smith Machine)
2
4-10 reps
RPE 9-10
3
Upright Row (Barbell)
3
4-12 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
3
4-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 9-10
3
Shrug (Barbell)
3
4-12 reps
RPE 9-10
4
Face Pull
3
4-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
3
4-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 9-10
3
Shrug (Barbell)
3
4-12 reps
RPE 9-10
4
Face Pull
3
4-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
3
4-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 9-10
3
Shrug (Barbell)
3
4-12 reps
RPE 9-10
4
Face Pull
3
4-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
3
4-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-10 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 9-10
3
Shrug (Barbell)
3
4-12 reps
RPE 9-10
4
Face Pull
3
4-12 reps
RPE 9-10
5
Preacher Curl (Dumbbell)
3
4-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 9-10
2
Lying Leg Curl
2
4-10 reps
RPE 9-10
3
Hip Abductor (Machine)
3
4-10 reps
RPE 9-10
4
Leg Press
3
4-8 reps
RPE 9-10
5
Standing Calf Raise
4
4-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 9-10
2
Lying Leg Curl
2
4-10 reps
RPE 9-10
3
Hip Abductor (Machine)
3
4-10 reps
RPE 9-10
4
Leg Press
3
4-8 reps
RPE 9-10
5
Standing Calf Raise
4
4-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 9-10
2
Lying Leg Curl
2
4-10 reps
RPE 9-10
3
Hip Abductor (Machine)
3
4-10 reps
RPE 9-10
4
Leg Press
3
4-8 reps
RPE 9-10
5
Standing Calf Raise
4
4-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 9-10
2
Lying Leg Curl
2
4-10 reps
RPE 9-10
3
Hip Abductor (Machine)
3
4-10 reps
RPE 9-10
4
Leg Press
3
4-8 reps
RPE 9-10
5
Standing Calf Raise
4
4-12 reps
RPE 9-10
Week 1
1 / 4 Weeks
Day 6
1
Romanian Deadlift (Trap Bar)2 Sets
4-8 Reps
@9-10
2
Lying Leg Curl2 Sets
4-10 Reps
@9-10
3
Hip Abductor (Machine)3 Sets
4-10 Reps
@9-10
4
Leg Press3 Sets
4-8 Reps
@9-10
5
Standing Calf Raise4 Sets
4-12 Reps
@9-10
Day 5
1
Chest Supported Row (Machine)2 Sets
4-10 Reps
@9-10
2
Lat Pulldown (Single Arm)2 Sets
4-10 Reps
@9-10
3
Shrug (Barbell)3 Sets
4-12 Reps
@9-10
4
Face Pull3 Sets
4-12 Reps
@9-10
5
Preacher Curl (Dumbbell)3 Sets
4-12 Reps
@9-10
Day 4
1
Bench Press (Dumbbell)2 Sets
4-10 Reps
@9-10
2
Bench Press (Smith Machine)2 Sets
4-10 Reps
@9-10
3
Upright Row (Barbell)3 Sets
4-12 Reps
@9-10
4
Single Arm Tricep Extension (Cable)3 Sets
4-12 Reps
@9-10
Day 2
1
Machine Pull Down2 Sets
4-10 Reps
@9-10
2
High Row2 Sets
4-10 Reps
@9-10
3
Reverse Pec Deck3 Sets
4-12 Reps
@9-10
4
Seated Dumbbell Curl3 Sets
4-12 Reps
@9-10
5
Machine Shrug3 Sets
4-12 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
4-10 Reps
@9-10
2
Chest Fly (Machine)2 Sets
4-10 Reps
@9-10
3
Tricep Extension (Machine)3 Sets
4-12 Reps
@9-10
4
Lateral Raise (Machine)3 Sets
4-12 Reps
@9-10
Day 3
1
Hack Squat2 Sets
4-8 Reps
@9-10
2
Leg Extension2 Sets
4-10 Reps
@9-10
3
Leg Press3 Sets
4-8 Reps
@9-10
4
Leg Curl3 Sets
4-10 Reps
@9-10
5
Calf Press On Leg Press4 Sets
4-12 Reps
@9-10