Program Description
Recommended Schedule: Monday - Upper 1 Tuesday - Lower 1 Wednesday - rest Thursday- Upper 2 Friday - Lower 2 Saturday- rest Sunday - rest
Program Overview
- LevelBeginner, Novice
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 01, 2024 09:37
- Last EditedSep 03, 2024 08:20
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
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Barbell)
3
10 reps
3
Bent Over Row (Barbell)
2
8-12 reps
4
Lat Pulldown (Close Grip)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
80%
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
2
8-12 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
80%
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Wide Grip Lat Pulldown
2
8-12 reps
4
Seated Row (Cable)
2
8-12 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Leg Press
3
10 reps
3
Lying Leg Curl
2
8-12 reps
4
Hanging Leg Raise
2
8-12 reps
5
Lateral Raise (Cable)
2
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)5 Sets
3 Reps
80%
2
Incline Bench Press (Barbell)3 Sets
10 Reps
3
Bent Over Row (Barbell)2 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)5 Sets
3 Reps
80%
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
3
Leg Extension2 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
5
Lateral Raise (Cable)2 Sets
8-12 Reps
Day 3
1
Bench Press (Barbell)5 Sets
3 Reps
80%
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
3
Wide Grip Lat Pulldown2 Sets
8-12 Reps
4
Seated Row (Cable)2 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)5 Sets
3 Reps
80%
2
Leg Press3 Sets
10 Reps
3
Lying Leg Curl2 Sets
8-12 Reps
4
Hanging Leg Raise2 Sets
8-12 Reps
5
Lateral Raise (Cable)2 Sets
8-12 Reps