Program Description
To gain strength and muscle mass
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedFeb 16, 2024 03:04
- Last EditedMay 30, 2024 08:12
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 10
3
AD Press
3
6-10 reps
RPE 10
4
Bench Press (Close Grip)
1
1
1
5-8 reps
5-8 reps
10-15 reps
RPE 9.5
RPE 10
RPE 8
5
Skull Crusher
3
8-12 reps
RPE 10
6
Chest Fly (Cable)
3
10-15 reps
RPE 9
7A
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
7B
Front Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
2-5 reps
1-5 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Shrug (Barbell)
2
5-10 reps
RPE 10
4
Underhand Lat Pulldown
3
6-10 reps
RPE 10
5
Seated Row (Cable)
2
8-12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Face Pull
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
2
10-15 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6-10 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Good Morning
3
8-12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
3-5 Reps
2-5 Reps
1-5 Reps
@10
@10
@10
2
Barbell Row3 Sets
6-10 Reps
@10
3
Shrug (Barbell)2 Sets
5-10 Reps
@10
4
Underhand Lat Pulldown3 Sets
6-10 Reps
@10
5
Seated Row (Cable)2 Sets
8-12 Reps
@10
6
Rear Delt Fly (Machine)2 Sets
8-12 Reps
@10
7
Face Pull2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)3 Sets
6-10 Reps
@10
2
Leg Press (45 Degrees)3 Sets
8-12 Reps
@10
3
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@9
4
Good Morning3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)4 Sets
4-8 Reps
@10
2
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
@10
3
AD Press3 Sets
6-10 Reps
@10
4
Bench Press (Close Grip)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
10-15 Reps
@9.5
@10
@8
5
Skull Crusher3 Sets
8-12 Reps
@10
6
Chest Fly (Cable)3 Sets
10-15 Reps
@9
7A
Lateral Raise (Cable)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
7B
Front Raise1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 3
1
JM Press3 Sets
6-10 Reps
@10
2
Bicep Curl (Barbell)3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@10
4
Bayesian Curl3 Sets
8-12 Reps
@10
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
6
Hammer Curl2 Sets
10-15 Reps
@10
7
Single Arm Pushdown2 Sets
10-15 Reps
@10