Program Description
Increase strength and size
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedJan 30, 2024 04:14
- Last EditedJun 21, 2024 09:20
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Chin-Up (Assisted)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Chin-Up (Assisted)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Chin-Up (Assisted)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4
Chin-Up (Assisted)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Single Arm High Row (Cable)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Reverse Pec Deck
2
12 reps
7
Rear DeltCable Flys
2
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Single Arm High Row (Cable)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Reverse Pec Deck
2
12 reps
7
Rear DeltCable Flys
2
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Single Arm High Row (Cable)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Reverse Pec Deck
2
12 reps
7
Rear DeltCable Flys
2
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
2
Seated Row (Cable)
3
10 reps
3
Single Arm High Row (Cable)
3
12 reps
4
Bicep Curl (Dumbbell)
3
12 reps
5
Hammer Curl
3
12 reps
6
Reverse Pec Deck
2
12 reps
7
Rear DeltCable Flys
2
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lying Leg Curl
5
15 reps
3
Leg Press (45 Degrees)
5
8 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Squat (Bodyweight)
1
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lying Leg Curl
5
15 reps
3
Leg Press (45 Degrees)
5
8 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Squat (Bodyweight)
1
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lying Leg Curl
5
15 reps
3
Leg Press (45 Degrees)
5
8 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Squat (Bodyweight)
1
50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lying Leg Curl
5
15 reps
3
Leg Press (45 Degrees)
5
8 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
6
Squat (Bodyweight)
1
50 reps
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Chest Fly (Cable)
3
10 reps
3
Chest Press (Machine)
3
6 reps
4
Lateral Raise (Cable)
3
12 reps
5
Reverse Pec Deck
3
12 reps
6
Cross Body Extension
2
12 reps
7
Tricep Rope Push Down (Cable)
2
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Chest Fly (Cable)
3
10 reps
3
Chest Press (Machine)
3
6 reps
4
Lateral Raise (Cable)
3
12 reps
5
Reverse Pec Deck
3
12 reps
6
Cross Body Extension
2
12 reps
7
Tricep Rope Push Down (Cable)
2
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Chest Fly (Cable)
3
10 reps
3
Chest Press (Machine)
3
6 reps
4
Lateral Raise (Cable)
3
12 reps
5
Reverse Pec Deck
3
12 reps
6
Cross Body Extension
2
12 reps
7
Tricep Rope Push Down (Cable)
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
2
Chest Fly (Cable)
3
10 reps
3
Chest Press (Machine)
3
6 reps
4
Lateral Raise (Cable)
3
12 reps
5
Reverse Pec Deck
3
12 reps
6
Cross Body Extension
2
12 reps
7
Tricep Rope Push Down (Cable)
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Lat Pulldown (Single Arm)
3
12 reps
4
Seated Wide-Grip Row (Cable)
2
12 reps
5
Rear Delt Fly (Machine)
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
90%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Lat Pulldown (Single Arm)
3
12 reps
4
Seated Wide-Grip Row (Cable)
2
12 reps
5
Rear Delt Fly (Machine)
2
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Lat Pulldown (Single Arm)
3
12 reps
4
Seated Wide-Grip Row (Cable)
2
12 reps
5
Rear Delt Fly (Machine)
2
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
3
Lat Pulldown (Single Arm)
3
12 reps
4
Seated Wide-Grip Row (Cable)
2
12 reps
5
Rear Delt Fly (Machine)
2
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Platz Squat
4
12 reps
3
Hip Thrust (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Platz Squat
4
12 reps
3
Hip Thrust (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Platz Squat
4
12 reps
3
Hip Thrust (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
2
Platz Squat
4
12 reps
3
Hip Thrust (Barbell)
3
6 reps
4
Leg Extension
3
12 reps
5
Seated Calf Raise
4
12 reps
Week 1
1 / 4 Weeks
Day 4
No exercises added to this day
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Single Arm Iso Row1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Chin-Up (Assisted)3 Sets
12 Reps
Day 2
1
Bent Over Row (Barbell)3 Sets
8 Reps
2
Seated Row (Cable)3 Sets
10 Reps
3
Single Arm High Row (Cable)3 Sets
12 Reps
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
5
Hammer Curl3 Sets
12 Reps
6
Reverse Pec Deck2 Sets
12 Reps
7
Rear DeltCable Flys2 Sets
12 Reps
Day 5
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
2
Chest Fly (Cable)3 Sets
10 Reps
3
Chest Press (Machine)3 Sets
6 Reps
4
Lateral Raise (Cable)3 Sets
12 Reps
5
Reverse Pec Deck3 Sets
12 Reps
6
Cross Body Extension2 Sets
12 Reps
7
Tricep Rope Push Down (Cable)2 Sets
12 Reps
Day 6
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Lat Pulldown (Single Arm)3 Sets
12 Reps
4
Seated Wide-Grip Row (Cable)2 Sets
12 Reps
5
Rear Delt Fly (Machine)2 Sets
12 Reps
Day 7
1
Romanian Deadlift (Barbell)3 Sets
8 Reps
2
Platz Squat4 Sets
12 Reps
3
Hip Thrust (Barbell)3 Sets
6 Reps
4
Leg Extension3 Sets
12 Reps
5
Seated Calf Raise4 Sets
12 Reps
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lying Leg Curl5 Sets
15 Reps
3
Leg Press (45 Degrees)5 Sets
8 Reps
4
Leg Extension3 Sets
12 Reps
5
Seated Calf Raise4 Sets
12 Reps
6
Squat (Bodyweight)1 Set
50 Reps