Program Description
Focusing on shoulders, arms, chest, and core
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 04, 2024 03:18
- Last EditedOct 16, 2024 11:42
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Incline Bench Press (Barbell)
3
10 reps
3
Pull-Up (Bodyweight)
3
6 reps
4
Seated Overhead Press (Barbell)
3
10 reps
5A
Dip (Bodyweight)
3
6 reps
5B
Hammer Curl
3
15 reps
6A
Hanging Leg Raise
3
8 reps
6B
Lying Rear Lateral Raise
3
12 reps
7A
Seated Calf Raise
3
20 reps
7B
Reverse Wrist Curl (Dumbbell)
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Overhead Press (Barbell)
3
10 reps
RPE 6.5
4
Barbell Row
3
6 reps
RPE 6.5
5A
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
5B
Skull Crusher
3
15 reps
6A
Lateral Raise (Dumbbell)
3
12 reps
6B
Sit Up
3
20 reps
7A
Seated Calf Raise
3
20 reps
7B
Wrist Curls
3
15 reps
Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)3 Sets
6 Reps
@7
2
Bench Press (Barbell)3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)3 Sets
10 Reps
@6.5
4
Barbell Row3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)3 Sets
12 Reps
6B
Sit Up3 Sets
20 Reps
7A
Seated Calf Raise3 Sets
20 Reps
7B
Wrist Curls3 Sets
15 Reps
Day 1
1
Squat (Barbell)3 Sets
6 Reps
@7
2
Bench Press (Barbell)3 Sets
10 Reps
@6.5
3
Overhead Press (Barbell)3 Sets
10 Reps
@6.5
4
Barbell Row3 Sets
6 Reps
@6.5
5A
Bicep Curl (Dumbbell)1 Set
2 Sets
15 Reps
15 Reps
@7
5B
Skull Crusher3 Sets
15 Reps
6A
Lateral Raise (Dumbbell)3 Sets
12 Reps
6B
Sit Up3 Sets
20 Reps
7A
Seated Calf Raise3 Sets
20 Reps
7B
Wrist Curls3 Sets
15 Reps
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Pull-Up (Bodyweight)3 Sets
6 Reps
4
Seated Overhead Press (Barbell)3 Sets
10 Reps
5A
Dip (Bodyweight)3 Sets
6 Reps
5B
Hammer Curl3 Sets
15 Reps
6A
Hanging Leg Raise3 Sets
8 Reps
6B
Lying Rear Lateral Raise3 Sets
12 Reps
7A
Seated Calf Raise3 Sets
20 Reps
7B
Reverse Wrist Curl (Dumbbell)3 Sets
8 Reps