Program Description
Gain muscle, lose fat
Program Overview
- LevelIntermediate
- GoalBodybuilding, Athletics, Bodyweight Fitness
- EquipmentAt Home
- Program Length4 weeks
- Time Per Workout50 minutes
- CreatedApr 01, 2024 03:48
- Last EditedJul 14, 2024 03:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
15 reps
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
15 reps
RPE 10
3
Hip Thrust (Dumbbell)
2
15 reps
RPE 10
4
Pull-Up (Band)
2
6 reps
RPE 10
5
Push Up
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Bicep Curl (Dumbbell)
2
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Bodyweight)2 Sets
15 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)2 Sets
15 Reps
@10
3
Hip Thrust (Dumbbell)2 Sets
15 Reps
@10
4
Pull-Up (Band)2 Sets
6 Reps
@10
5
Push Up2 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)2 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)2 Sets
15 Reps
@10
8
Bicep Curl (Dumbbell)2 Sets
15 Reps
@10
Day 2
1
Squat (Bodyweight)2 Sets
15 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)2 Sets
15 Reps
@10
3
Hip Thrust (Dumbbell)2 Sets
15 Reps
@10
4
Pull-Up (Band)2 Sets
6 Reps
@10
5
Push Up2 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)2 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)2 Sets
15 Reps
@10
8
Bicep Curl (Dumbbell)2 Sets
15 Reps
@10
Day 3
1
Squat (Bodyweight)2 Sets
15 Reps
@10
2
Stiff Leg Deadlift (Dumbbell)2 Sets
15 Reps
@10
3
Hip Thrust (Dumbbell)2 Sets
15 Reps
@10
4
Pull-Up (Band)2 Sets
6 Reps
@10
5
Push Up2 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)2 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)2 Sets
15 Reps
@10
8
Bicep Curl (Dumbbell)2 Sets
15 Reps
@10