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12-week Challenge!

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Program Description

The main purpose of this program is to help experienced lifters to push themselves to their limit, but with relatively reduced equipment. The program is pretty "hardcore", but not impossible (of course), since, as a veteran lifter myself, I also included two deload weeks, to help athletes to recover after five weeks of intense training. WARNING: I'm NOT a certified professional athlete, nor a personal trainer or have any kind of certificate in any field regarding medicine, nutrition, or training: my program stems from my direct experience in over 7 years of training, having also come in contact with different trainers and doctors both in real life and on the internet, during my fitness journey. With that being said, always remember to discuss with your healthcare provider what is best for you: every human is different and has their own needs in terms of health and training. I tried my best to share my knowledge with the community and to create a program for intermediate and advanced athletes, to help them reach a new level of strength and body confidence! Bury in mind that everyone should feel free to try the challenge, but make sure you choose your weights carefully and properly, and also make sure you don't get injured! Always remember to make a nice warm-up before starting your training, and a good cool-down after finishing the day! Lastly, remember to take a proper amount of time to rest between the sets, and start performing the next set/exercise only after you are confident you have fully recovered from the previous one: everyone is different, so take the rest time you think is best for you, and for each exercise, making sure to recover more for the more intense part of each workout! Oh, and don't forget to have fun, of course! I think I brought to your attention all the most important things! Please be careful with the exercises, and always make sure to perform them in safety: I warned you, so I will take NO responsibility for any injury you may experience, or damage of any kind your gym gear might report as a result of following my program without having taken the necessary safety precautions before performing the exercises! To sum it all up: push yourselves to your limit, but do things carefully and thoughtfully, and remember to have fun!😜 Best Regards. ~Just an ordinary guy who enjoys training~

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 07, 2024 07:52
  • Last Edited
    May 21, 2024 03:53
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7.5
4
Overhead Tricep Extensions
4
6 reps
RPE 9.5
5
Diamond Push-ups
3
10 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7.5
4
Overhead Tricep Extensions
4
6 reps
RPE 9.5
5
Diamond Push-ups
3
10 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7.5
4
Overhead Tricep Extensions
4
6 reps
RPE 9.5
5
Diamond Push-ups
3
10 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7.5
4
Overhead Tricep Extensions
4
6 reps
RPE 9.5
5
Diamond Push-ups
3
10 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7.5
4
Overhead Tricep Extensions
4
6 reps
RPE 9.5
5
Diamond Push-ups
3
10 reps
RPE 7.5
6
Plank
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 6
4
Overhead Tricep Extensions
4
6 reps
RPE 6
5
Diamond Push-ups
3
10 reps
RPE 6
6
Plank
3
0.5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 10
2
Pull-Up (Weighted)
4
8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 9
4
Clean Deadlift
3
10 reps
RPE 9
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 10
2
Pull-Up (Weighted)
4
8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 9
4
Clean Deadlift
3
10 reps
RPE 9
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 10
2
Pull-Up (Weighted)
4
8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 9
4
Clean Deadlift
3
10 reps
RPE 9
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 10
2
Pull-Up (Weighted)
4
8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 9
4
Clean Deadlift
3
10 reps
RPE 9
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 10
2
Pull-Up (Weighted)
4
8 reps
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 9
4
Clean Deadlift
3
10 reps
RPE 9
5
Plank
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8 reps
RPE 6
2
Pull-Up (Weighted)
4
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6
4
Clean Deadlift
3
10 reps
RPE 6
5
Plank
3
0.5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9.5
5
Jump Squat
3
10 reps
RPE 8.5
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9.5
7
Standing Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9.5
5
Jump Squat
3
10 reps
RPE 8.5
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9.5
7
Standing Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9.5
5
Jump Squat
3
10 reps
RPE 8.5
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9.5
7
Standing Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9.5
5
Jump Squat
3
10 reps
RPE 8.5
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9.5
7
Standing Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
10 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
12 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 9.5
5
Jump Squat
3
10 reps
RPE 8.5
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 9.5
7
Standing Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Face Pull
3
12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 6
5
Jump Squat
3
10 reps
RPE 6
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
7
Standing Calf Raise
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Pistol Squat
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Glute Bridge (Dumbbell)
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Oblique Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Pistol Squat
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Glute Bridge (Dumbbell)
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Oblique Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Pistol Squat
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Glute Bridge (Dumbbell)
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Oblique Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Pistol Squat
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Glute Bridge (Dumbbell)
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Oblique Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 10
2
Pistol Squat
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
4
Glute Bridge (Dumbbell)
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Oblique Crunch
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Pistol Squat
3
10 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 6
4
Glute Bridge (Dumbbell)
3
10 reps
RPE 6
5
Standing Calf Raise
3
15 reps
RPE 6
6
Oblique Crunch
3
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 9.5
2
Clean Deadlift
3
10 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
8 reps
RPE 9.5
5
Hammer Curl
3
10 reps
RPE 8
6
Wrist Curls
3
15 reps
RPE 7
7
Oblique Crunch
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 9.5
2
Clean Deadlift
3
10 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
8 reps
RPE 9.5
5
Hammer Curl
3
10 reps
RPE 8
6
Wrist Curls
3
15 reps
RPE 7
7
Oblique Crunch
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 9.5
2
Clean Deadlift
3
10 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
8 reps
RPE 9.5
5
Hammer Curl
3
10 reps
RPE 8
6
Wrist Curls
3
15 reps
RPE 7
7
Oblique Crunch
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 9.5
2
Clean Deadlift
3
10 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
8 reps
RPE 9.5
5
Hammer Curl
3
10 reps
RPE 8
6
Wrist Curls
3
15 reps
RPE 7
7
Oblique Crunch
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 9.5
2
Clean Deadlift
3
10 reps
RPE 8.5
3
Barbell Row
3
10 reps
RPE 7.5
4
Bicep Curl (Barbell)
4
8 reps
RPE 9.5
5
Hammer Curl
3
10 reps
RPE 8
6
Wrist Curls
3
15 reps
RPE 7
7
Oblique Crunch
3
30 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 6
2
Clean Deadlift
3
10 reps
RPE 6
3
Barbell Row
3
10 reps
RPE 6
4
Bicep Curl (Barbell)
4
8 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
Wrist Curls
3
15 reps
RPE 6
7
Oblique Crunch
3
30 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extensions (Easy Bar Skull Crushers)
4
6 reps
RPE 10
2
Diamond Push-Ups
3
12 reps
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Military Press (Barbell)
4
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extensions (Easy Bar Skull Crushers)
4
6 reps
RPE 10
2
Diamond Push-Ups
3
12 reps
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Military Press (Barbell)
4
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extensions (Easy Bar Skull Crushers)
4
6 reps
RPE 10
2
Diamond Push-Ups
3
12 reps
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Military Press (Barbell)
4
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extensions (Easy Bar Skull Crushers)
4
6 reps
RPE 10
2
Diamond Push-Ups
3
12 reps
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Military Press (Barbell)
4
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extensions (Easy Bar Skull Crushers)
4
6 reps
RPE 10
2
Diamond Push-Ups
3
12 reps
RPE 9
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10 reps
RPE 9
5
Military Press (Barbell)
4
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7
Wrist Curls
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extensions (Easy Bar Skull Crushers)
4
6 reps
RPE 6
2
Diamond Push-Ups
3
12 reps
RPE 6
3
Bicep Curl (EZ Bar)
4
8 reps
RPE 6
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6
5
Military Press (Barbell)
4
8 reps
RPE 6
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
7
Wrist Curls
3
12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Seated Military Press (Barbell)
4 Sets
10 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Face Pull
3 Sets
12 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@9.5
5
Jump Squat
3 Sets
10 Reps
@8.5
6
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@9.5
7
Standing Calf Raise
3 Sets
15 Reps
@7
Day 3
1
Pull-Up (Weighted)
4 Sets
8 Reps
@9.5
2
Clean Deadlift
3 Sets
10 Reps
@8.5
3
Barbell Row
3 Sets
10 Reps
@7.5
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@9.5
5
Hammer Curl
3 Sets
10 Reps
@8
6
Wrist Curls
3 Sets
15 Reps
@7
7
Oblique Crunch
3 Sets
30 Reps
@7
Day 1
1
Push Up (Weighted)
4 Sets
8 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@7.5
4
Overhead Tricep Extensions
4 Sets
6 Reps
@9.5
5
Diamond Push-ups
3 Sets
10 Reps
@7.5
6
Plank
3 Sets
1 mins
@9