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by :)

1 athletes joined

Program Description

This program is focused on building a aesthetic physique and strength

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting, Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Sep 08, 2024 07:02
Last Edited
Sep 08, 2024 07:31

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Deadlift (Barbell)

2

6 reps

RPE 8

2A

Chin-Up (Assisted)

1

1

10 reps

6 reps

RPE 10

RPE 10

2B

Dip (Weighted)

1

1

10 reps

6 reps

RPE 10

RPE 10

Day 1

1

Deadlift (Barbell)

2

6 reps

RPE 8

2A

Chin-Up (Assisted)

1

1

10 reps

6 reps

RPE 10

RPE 10

2B

Dip (Weighted)

1

1

10 reps

6 reps

RPE 10

RPE 10

Day 1

1

Deadlift (Barbell)

2

6 reps

RPE 8

2A

Chin-Up (Assisted)

1

1

10 reps

6 reps

RPE 10

RPE 10

2B

Dip (Weighted)

1

1

10 reps

6 reps

RPE 10

RPE 10

Day 1

1

Deadlift (Barbell)

2

6 reps

RPE 8

2A

Chin-Up (Assisted)

1

1

10 reps

6 reps

RPE 10

RPE 10

2B

Dip (Weighted)

1

1

10 reps

6 reps

RPE 10

RPE 10

Day 2

1

Bicep Curl (Barbell)

1

1

10 reps

6 reps

RPE 10

RPE 10

2

Tricep Extension (Barbell)

1

1

10 reps

6 reps

RPE 10

RPE 10

Day 2

1

Bicep Curl (Barbell)

1

1

10 reps

6 reps

RPE 10

RPE 10

2

Tricep Extension (Barbell)

1

1

10 reps

6 reps

RPE 10

RPE 10

Day 2

1

Bicep Curl (Barbell)

1

1

10 reps

6 reps

RPE 10

RPE 10

2

Tricep Extension (Barbell)

1

1

10 reps

6 reps

RPE 10

RPE 10

Day 2

1

Bicep Curl (Barbell)

1

1

10 reps

6 reps

RPE 10

RPE 10

2

Tricep Extension (Barbell)

1

1

10 reps

6 reps

RPE 10

RPE 10

Day 3

1

Squat (Barbell)

1

1

10 reps

8 reps

RPE 8

RPE 8.5

2A

Bench Press (Barbell)

1

1

10 reps

6 reps

RPE 8

RPE 8.5

2B

Dumbbell Row

1

1

10 reps

8 reps

RPE 8

RPE 8.5

Day 3

1

Squat (Barbell)

1

1

10 reps

8 reps

RPE 8

RPE 8.5

2A

Bench Press (Barbell)

1

1

10 reps

6 reps

RPE 8

RPE 8.5

2B

Dumbbell Row

1

1

10 reps

8 reps

RPE 8

RPE 8.5

Day 3

1

Squat (Barbell)

1

1

10 reps

8 reps

RPE 8

RPE 8.5

2A

Bench Press (Barbell)

1

1

10 reps

6 reps

RPE 8

RPE 8.5

2B

Dumbbell Row

1

1

10 reps

8 reps

RPE 8

RPE 8.5

Day 3

1

Squat (Barbell)

1

1

10 reps

8 reps

RPE 8

RPE 8.5

2A

Bench Press (Barbell)

1

1

10 reps

6 reps

RPE 8

RPE 8.5

2B

Dumbbell Row

1

1

10 reps

8 reps

RPE 8

RPE 8.5

Day 4

1

Decline Sit Up (Weighted)

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

Day 4

1

Decline Sit Up (Weighted)

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

Day 4

1

Decline Sit Up (Weighted)

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

Day 4

1

Decline Sit Up (Weighted)

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

Day 5

1

Squat (Barbell)

1

1

10 reps

8 reps

RPE 8

RPE 9

2

Deadlift (Barbell)

1

1

10 reps

8 reps

RPE 8.5

RPE 9

3A

Bicep Curl (Dumbbell)

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

3B

French Press

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

Day 5

1

Squat (Barbell)

1

1

10 reps

8 reps

RPE 8

RPE 9

2

Deadlift (Barbell)

1

1

10 reps

8 reps

RPE 8.5

RPE 9

3A

Bicep Curl (Dumbbell)

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

3B

French Press

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

Day 5

1

Squat (Barbell)

1

1

10 reps

8 reps

RPE 8

RPE 9

2

Deadlift (Barbell)

1

1

10 reps

8 reps

RPE 8.5

RPE 9

3A

Bicep Curl (Dumbbell)

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

3B

French Press

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

Day 5

1

Squat (Barbell)

1

1

10 reps

8 reps

RPE 8

RPE 9

2

Deadlift (Barbell)

1

1

10 reps

8 reps

RPE 8.5

RPE 9

3A

Bicep Curl (Dumbbell)

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

3B

French Press

1

1

1

10 reps

8 reps

6 reps

RPE 8

RPE 8.5

RPE 9

Day 1

1

Deadlift (Barbell)

2 Sets

6 Reps

@8

2A

Chin-Up (Assisted)

1 Set

1 Set

10 Reps

6 Reps

@10

@10

2B

Dip (Weighted)

1 Set

1 Set

10 Reps

6 Reps

@10

@10

Day 2

1

Bicep Curl (Barbell)

1 Set

1 Set

10 Reps

6 Reps

@10

@10

2

Tricep Extension (Barbell)

1 Set

1 Set

10 Reps

6 Reps

@10

@10

Day 3

1

Squat (Barbell)

1 Set

1 Set

10 Reps

8 Reps

@8

@8.5

2A

Bench Press (Barbell)

1 Set

1 Set

10 Reps

6 Reps

@8

@8.5

2B

Dumbbell Row

1 Set

1 Set

10 Reps

8 Reps

@8

@8.5

Day 4

1

Decline Sit Up (Weighted)

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

@8

@8.5

@9

Day 5

1

Squat (Barbell)

1 Set

1 Set

10 Reps

8 Reps

@8

@9

2

Deadlift (Barbell)

1 Set

1 Set

10 Reps

8 Reps

@8.5

@9

3A

Bicep Curl (Dumbbell)

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

@8

@8.5

@9

3B

French Press

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

@8

@8.5

@9