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Program

Exercise Guide

1RM Calculator

Peter's Power Building Top Set
Peter's Power Building Top Set
Canadian bodybuilder Jo Peter
100%37 Reviews
7 joined
Advanced
6 days/week·6 weeks
Hypertrophy, Strength, Performance
High-efficiency routine where even busy office workers can feel muscle stimulation within 4 weeks
We Recommend this for
1

Those who want effective muscle growth based on correct movement

Why we created this program

While beginners can see improvements just by exercising more, intermediate trainees need proper rest and volume management as weights increase. This program is designed based on scientific evidence for intensity, volume, frequency, and periodization.

Program Roadmap

This is a 3-split program with 6 training days per week, training each body part twice with 1 rest day. It divides the body into 6 parts: chest, back, front legs, back legs, shoulders, and arms, training 2 parts per day.

M
T
W
T
F
S
S
M
Chest
Chest
Shoulders
Shoulders
Arms
Arms
T
Legs
Legs
W
Chest
Chest
Back
Back
Arms
Arms
F
Chest
Chest
Shoulders
Shoulders
Arms
Arms
S
Back
Back
Legs
Legs
S
Shoulders
Shoulders
Arms
Arms
Training Tips

While beginners can see improvements just by exercising more, intermediate trainees need proper rest and volume management as weights increase. This program is designed based on scientific evidence for intensity, volume, frequency, and periodization.

6-Week Training Plan
W1
Week 1 exercise 1Week 1 exercise 2Week 1 exercise 3Week 1 exercise 4Week 1 exercise 5Week 1 exercise 6
W2
Week 2 exercise 1Week 2 exercise 2Week 2 exercise 3Week 2 exercise 4Week 2 exercise 5Week 2 exercise 6
W3
Week 3 exercise 1Week 3 exercise 2Week 3 exercise 3Week 3 exercise 4Week 3 exercise 5Week 3 exercise 6
W4
Week 4 exercise 1Week 4 exercise 2Week 4 exercise 3Week 4 exercise 4Week 4 exercise 5Week 4 exercise 6
W5
Week 5 exercise 1Week 5 exercise 2Week 5 exercise 3Week 5 exercise 4Week 5 exercise 5Week 5 exercise 6
You can view the full curriculum after starting the program.
We’ll suggest weights using your 1RM.What's 1RM?1RM stands for “One-Repetition Maximum." It reflects the heaviest weight you can lift once, without compromising form.The % shown with the weight is the percentage of your 1RM. For example,
  • If your 1RM is 100kg
  • "80%" on a set means you should lift 80kg.
Meet Your Coach
Workout
W1
1 / 6 weeks
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Arm, Legs, Chest
If you upgrade to PRO, you can see all detailed workouts.
If you upgrade to PRO, you can see all detailed workouts.
원 암 케이블 레터럴 레이즈
원 암 케이블 레터럴 레이즈
×2sets
RPE8
펙 덱 플라이
펙 덱 플라이
×2sets
RPE8
인클라인 체스트 프레스 머신
인클라인 체스트 프레스 머신
×1sets
RPE8
인클라인 체스트 프레스 머신
인클라인 체스트 프레스 머신
×1sets
RPE8
스미스 머신 인클라인 벤치 프레스
스미스 머신 인클라인 벤치 프레스
×2sets
RPE8
케이블 푸쉬다운
케이블 푸쉬다운
×2sets
RPE8
케이블 프론트 레이즈
케이블 프론트 레이즈
×2sets
RPE8
케이블 오버헤드 트라이셉스 익스텐션
케이블 오버헤드 트라이셉스 익스텐션
×2sets
RPE8