Program Description
Recommended Schedule: Monday - Full Body Tuesday - Rest Wednesday - Full Body Thursday - Rest Friday - Full Body Saturday - Rest Sunday - Rest
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedMay 01, 2024 11:27
- Last EditedSep 07, 2024 02:24
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 10
4
Incline Chest Fly (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Hack Squat
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
5
Seated Cable Row (One Arm)
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8-12 reps
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bicep Curl (Dumbbell)
2
1
16-20 reps
16-20 reps
RPE 10
4
Leg Press
2
1
8-12 reps
8-12 reps
RPE 10
5
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pull-Up (Weighted)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Incline Bench Press (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Leg Press2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Incline Chest Fly (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lat Pulldown (Single Arm)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Lateral Raise (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
Day 2
1
Pull-Up (Weighted)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Hack Squat2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Seated Cable Row (One Arm)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Lateral Raise (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
Day 3
1
Pull-Up (Weighted)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bicep Curl (Dumbbell)2 Sets
1 Set
16-20 Reps
16-20 Reps
@10
4
Leg Press2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Face Pull2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Lateral Raise (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@10