Program Description
This is a manageable program, it’s helped me a lot in the gym and hope it helps you too.
Program Overview
- LevelNovice
- GoalPowerlifting, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 03, 2024 11:33
- Last EditedMay 14, 2024 03:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
2
Chest Fly (Cable)
3
12 reps
3
Incline Bench Press (Barbell)
3
8 reps
4
Lateral Raise (Dumbbell)
3
12 reps
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
6
Front Raise
3
12 reps
7
Tricep Rope Push Down (Cable)
3
15 reps
8
Tricep Extension (Cable)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
2
Seated Row (Machine)
3
10 reps
3
Dumbbell Row
3
10 reps
4
Lat Pulldown (Single Arm)
3
12 reps
5
Rear Delt Fly (Machine)
3
10 reps
6
Upright Row (Barbell)
3
10 reps
7
Bicep Curl (Dumbbell)
3
12 reps
8
Hammer Curl
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
2
Leg Curl
3
10 reps
3
Squat (Barbell)
3
10 reps
4
Romanian Deadlift (Barbell)
3
10 reps
5
Leg Press
3
12 reps
6
Seated Calf Raise
4
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
2
Overhead Press (Barbell)
3
10 reps
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
4
Dips Between Chairs
3
20 reps
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
6
Bicep Curl (Cable)
3
12 reps
7
Face Pull
3
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
2
Chest Fly (Cable)3 Sets
12 Reps
3
Incline Bench Press (Barbell)3 Sets
8 Reps
4
Lateral Raise (Dumbbell)3 Sets
12 Reps
5
Shoulder Press (Machine)1 Set
2 Sets
5 Reps
8 Reps
6
Front Raise3 Sets
12 Reps
7
Tricep Rope Push Down (Cable)3 Sets
15 Reps
8
Tricep Extension (Cable)3 Sets
12 Reps
Day 2
1
Lat Pulldown1 Set
3 Sets
8 Reps
12 Reps
2
Seated Row (Machine)3 Sets
10 Reps
3
Dumbbell Row3 Sets
10 Reps
4
Lat Pulldown (Single Arm)3 Sets
12 Reps
5
Rear Delt Fly (Machine)3 Sets
10 Reps
6
Upright Row (Barbell)3 Sets
10 Reps
7
Bicep Curl (Dumbbell)3 Sets
12 Reps
8
Hammer Curl3 Sets
12 Reps
Day 3
1
Leg Extension3 Sets
10 Reps
2
Leg Curl3 Sets
10 Reps
3
Squat (Barbell)3 Sets
10 Reps
4
Romanian Deadlift (Barbell)3 Sets
10 Reps
5
Leg Press3 Sets
12 Reps
6
Seated Calf Raise4 Sets
15 Reps
Day 4
1
Lateral Raise (Dumbbell)3 Sets
12 Reps
2
Overhead Press (Barbell)3 Sets
10 Reps
3
V-Handle Tricep Pushdown (Cable)3 Sets
12 Reps
4
Dips Between Chairs3 Sets
20 Reps
5
Bicep Curl (EZ Bar)1 Set
2 Sets
15 Reps
12 Reps
6
Bicep Curl (Cable)3 Sets
12 Reps
7
Face Pull3 Sets
12 Reps