Program Description
To gain muscle
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedJan 10, 2024 01:46
- Last EditedMay 08, 2024 02:21
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
2
Squat (Barbell)
5
5 reps
3
Leg Press
4
10 reps
4
vsquat
3
8 reps
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
6
Standing Calf Raise
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
2
Squat (Barbell)
5
5 reps
3
Leg Press
4
10 reps
4
vsquat
3
8 reps
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
6
Standing Calf Raise
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
2
Squat (Barbell)
5
5 reps
3
Leg Press
4
10 reps
4
vsquat
3
8 reps
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
6
Standing Calf Raise
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
2
Squat (Barbell)
5
5 reps
3
Leg Press
4
10 reps
4
vsquat
3
8 reps
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
6
Standing Calf Raise
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
2
Squat (Barbell)
5
5 reps
3
Leg Press
4
10 reps
4
vsquat
3
8 reps
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
6
Standing Calf Raise
3
15 reps
7
Seated Calf Raise
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Chest Press (Machine)
4
10 reps
5
Dip (Bodyweight)
3
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Tricep Extension (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Chest Press (Machine)
4
10 reps
5
Dip (Bodyweight)
3
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Tricep Extension (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Chest Press (Machine)
4
10 reps
5
Dip (Bodyweight)
3
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Tricep Extension (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Chest Press (Machine)
4
10 reps
5
Dip (Bodyweight)
3
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Tricep Extension (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
4
10 reps
2
Bench Press (Barbell)
5
5 reps
3
Incline Bench Press (Smith Machine)
4
10 reps
4
Chest Press (Machine)
4
10 reps
5
Dip (Bodyweight)
3
10 reps
6
Tricep Pushdown (Cable)
4
10 reps
7
Tricep Extension (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Overhead Press (Dumbbell)
4
10 reps
3
One Arm Lateral Raise (Cable)
4
12 reps
4
Front Raise
4
12 reps
5
Upright Row (Cable)
4
15 reps
6
Reverse Pec Deck
4
20 reps
7
Hip Adductor (Machine)
3
15 reps
8
Hip Abductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Overhead Press (Dumbbell)
4
10 reps
3
One Arm Lateral Raise (Cable)
4
12 reps
4
Front Raise
4
12 reps
5
Upright Row (Cable)
4
15 reps
6
Reverse Pec Deck
4
20 reps
7
Hip Adductor (Machine)
3
15 reps
8
Hip Abductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Overhead Press (Dumbbell)
4
10 reps
3
One Arm Lateral Raise (Cable)
4
12 reps
4
Front Raise
4
12 reps
5
Upright Row (Cable)
4
15 reps
6
Reverse Pec Deck
4
20 reps
7
Hip Adductor (Machine)
3
15 reps
8
Hip Abductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Overhead Press (Dumbbell)
4
10 reps
3
One Arm Lateral Raise (Cable)
4
12 reps
4
Front Raise
4
12 reps
5
Upright Row (Cable)
4
15 reps
6
Reverse Pec Deck
4
20 reps
7
Hip Adductor (Machine)
3
15 reps
8
Hip Abductor (Machine)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
2
Overhead Press (Dumbbell)
4
10 reps
3
One Arm Lateral Raise (Cable)
4
12 reps
4
Front Raise
4
12 reps
5
Upright Row (Cable)
4
15 reps
6
Reverse Pec Deck
4
20 reps
7
Hip Adductor (Machine)
3
15 reps
8
Hip Abductor (Machine)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
2
Deadlift (Barbell)
5
5 reps
3
Good Morning
5
10 reps
4
Romanian Deadlift (Dumbbell)
5
8 reps
5
Back Extension (Weighted)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
2
Deadlift (Barbell)
5
5 reps
3
Good Morning
5
10 reps
4
Romanian Deadlift (Dumbbell)
5
8 reps
5
Back Extension (Weighted)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
2
Deadlift (Barbell)
5
5 reps
3
Good Morning
5
10 reps
4
Romanian Deadlift (Dumbbell)
5
8 reps
5
Back Extension (Weighted)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
2
Deadlift (Barbell)
5
5 reps
3
Good Morning
5
10 reps
4
Romanian Deadlift (Dumbbell)
5
8 reps
5
Back Extension (Weighted)
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
10 reps
2
Deadlift (Barbell)
5
5 reps
3
Good Morning
5
10 reps
4
Romanian Deadlift (Dumbbell)
5
8 reps
5
Back Extension (Weighted)
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
2
Seated Row (Cable)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
10 reps
4
Lat Pulldown
4
10 reps
5
Front Squat (Barbell)
4
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
2
Seated Row (Cable)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
10 reps
4
Lat Pulldown
4
10 reps
5
Front Squat (Barbell)
4
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
2
Seated Row (Cable)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
10 reps
4
Lat Pulldown
4
10 reps
5
Front Squat (Barbell)
4
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
2
Seated Row (Cable)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
10 reps
4
Lat Pulldown
4
10 reps
5
Front Squat (Barbell)
4
8 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
10 reps
2
Seated Row (Cable)
5
10 reps
3
Chest Supported Row (Dumbbell)
4
10 reps
4
Lat Pulldown
4
10 reps
5
Front Squat (Barbell)
4
8 reps
Week 1
1 / 5 Weeks
Day 1
1
Leg Extension4 Sets
10 Reps
2
Squat (Barbell)5 Sets
5 Reps
3
Leg Press4 Sets
10 Reps
4
vsquat3 Sets
8 Reps
5
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
6
Standing Calf Raise3 Sets
15 Reps
7
Seated Calf Raise3 Sets
15 Reps
Day 2
1
Pullover (Dumbbell)4 Sets
10 Reps
2
Bench Press (Barbell)5 Sets
5 Reps
3
Incline Bench Press (Smith Machine)4 Sets
10 Reps
4
Chest Press (Machine)4 Sets
10 Reps
5
Dip (Bodyweight)3 Sets
10 Reps
6
Tricep Pushdown (Cable)4 Sets
10 Reps
7
Tricep Extension (Dumbbell)3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)5 Sets
5 Reps
2
Overhead Press (Dumbbell)4 Sets
10 Reps
3
One Arm Lateral Raise (Cable)4 Sets
12 Reps
4
Front Raise4 Sets
12 Reps
5
Upright Row (Cable)4 Sets
15 Reps
6
Reverse Pec Deck4 Sets
20 Reps
7
Hip Adductor (Machine)3 Sets
15 Reps
8
Hip Abductor (Machine)3 Sets
15 Reps
Day 4
1
Leg Curl4 Sets
10 Reps
2
Deadlift (Barbell)5 Sets
5 Reps
3
Good Morning5 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)5 Sets
8 Reps
5
Back Extension (Weighted)5 Sets
10 Reps
Day 5
1
Bent Over Row (Barbell)5 Sets
10 Reps
2
Seated Row (Cable)5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)4 Sets
10 Reps
4
Lat Pulldown4 Sets
10 Reps
5
Front Squat (Barbell)4 Sets
8 Reps