Program Description
The program is very flexible depending on your needs whether your on a bulk or a cut this will work.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedMar 19, 2024 02:46
- Last EditedSep 02, 2024 06:14
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7
2
Leg Press
3
10-12 reps
RPE 7
3
Step-Up (Weighted)
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Plank
3
20-120 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Seated Row (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7
2
Skull Crusher
3
8-10 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
4
Tricep Extension (Cable)
3
12-15 reps
5
Preacher Curl (Dumbbell)
3
12-15 reps
6
Concentration Curl
2
AMRAP
RPE 8
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7
2
Hip Thrust (Barbell)
3
8-10 reps
RPE 7
3
Glute Kickback (Cable)
3
10-12 reps
RPE 8
4
Lying Leg Curl
3
10-12 reps
RPE 8
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)4 Sets
8-10 Reps
@7
2
Leg Press3 Sets
10-12 Reps
@7
3
Step-Up (Weighted)3 Sets
12-15 Reps
@8
4
Leg Extension3 Sets
12-15 Reps
@8
5
Plank3 Sets
20-120 mins
@8
Day 2
1
Bench Press (Barbell)4 Sets
8-10 Reps
@7
2
Barbell Row4 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@8
4
Lat Pulldown3 Sets
10-12 Reps
@8
5
Chest Fly (Cable)3 Sets
12-15 Reps
@8
6
Seated Row (Cable)3 Sets
12-15 Reps
@8
Day 3
1
Overhead Press (Barbell)4 Sets
8-10 Reps
@7
2
Skull Crusher3 Sets
8-10 Reps
@7
3
Seated Shoulder Press (Dumbbell)3 Sets
10-12 Reps
4
Tricep Extension (Cable)3 Sets
12-15 Reps
5
Preacher Curl (Dumbbell)3 Sets
12-15 Reps
6
Concentration Curl2 Sets
AMRAP
@8
7
Lateral Raise (Dumbbell)2 Sets
AMRAP
@8
Day 4
1
Romanian Deadlift (Barbell)4 Sets
8-10 Reps
@7
2
Hip Thrust (Barbell)3 Sets
8-10 Reps
@7
3
Glute Kickback (Cable)3 Sets
10-12 Reps
@8
4
Lying Leg Curl3 Sets
10-12 Reps
@8
5
Decline Crunch (Weighted)2 Sets
10-15 Reps
@10