Program Description
MNAK
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout180 minutes
- CreatedJul 25, 2024 05:24
- Last EditedJun 18, 2025 09:15

Summary
Unleash your potential with the 2024 MNAK program, an 8-week journey designed to sculpt and strengthen your entire body. Committing just 4 days a week, you'll tackle a balanced mix of upper and lower body workouts that incorporate a variety of exercises, from dumbbell presses to cable curls. Each session is structured to challenge your limits with targeted intensity, ensuring you build muscle and endurance effectively. Get ready to elevate your fitness game and achieve the results you've been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
3 Sets
8 Reps
8 Reps
@7
@9
2
Underhand Lat Pulldown1 Set
3 Sets
8 Reps
8 Reps
@7
@9
3
Overhead Tricep Extension (Cable)3 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Preacher Curl (Dumbbell)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Lateral Raise (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Decline Crunch1 Set
2 Sets
5-15 Reps
5-15 Reps
@7
@9
7
Single Arm Row (Cable)1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@9
@10
8
Ab Wheel1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
9
Leg Extension4 Sets
10-15 Reps
@10
10A
Wrist Curls2 Sets
1 Set
15 Reps
15 Reps
@9
@10
10B
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 2
1
Romanian Deadlift (Barbell)1 Set
2 Sets
10 Reps
10 Reps
@7
@9
2
Leg Press3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lying Leg Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Reverse Nordic Curl1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
5
Standing Calf Raise1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Dumbbell Bench Pullover1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
7
Lying Side Lateral Raise1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
8A
Wrist Curls3 Sets
1 Set
10 Reps
10 Reps
@9
@10
8B
Reverse Wrist Curl (Dumbbell)2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 3
1
Chest Press (Machine)1 Set
3 Sets
10 Reps
10 Reps
@7
@9
2
Chest Supported Row (Machine)1 Set
3 Sets
10 Reps
10 Reps
@7
@9
3
Single Arm Overhead Tricep Extension1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Bayesian Curl1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Rear Delt Fly (Cable)1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Ab Wheel1 Set
3 Sets
15 Reps
15 Reps
@7
@9
7
Shrug (Barbell)3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Ab Wheel1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
9
Lying Leg Curl4 Sets
10-15 Reps
@10
10
Dip (Bodyweight)1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Shoulder Press (Machine)1 Set
3 Sets
8 Reps
8 Reps
@7
@9
2
Preacher Curl (EZ Bar)1 Set
2 Sets
8 Reps
8 Reps
@7
@9
3
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lateral Raise (Cable)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Chest Fly (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Decline Crunch1 Set
2 Sets
15 Reps
15 Reps
@7
@9
8
Shrug (Dumbbell)1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
9
Standing Calf Raise1 Set
3 Sets
10 Reps
10 Reps
@7
@9
10
Chest Press (Machine)3 Sets
1 Set
8 Reps
8 Reps
@9
@10
11A
Wrist Curls1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
11B
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@9
@10