Program Description
Hard Work
Program Overview
- LevelBeginner
- GoalAthletics, Muscle & Sculpting, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 21, 2025 11:47
- Last EditedJun 18, 2025 09:47

Summary
Transform your physique with the **Manchas Split**, a comprehensive 12-week program designed for those ready to commit to a full week of training. This split routine incorporates a mix of strength training and cardio, ensuring you hit every muscle group while also enhancing your endurance. With daily workouts that include exercises like the Skull Crusher and Hack Squat, you’ll build strength and definition in your arms, legs, and core. Perfect for the dedicated lifter with access to a garage gym, this program will push your limits and help you achieve your fitness goals. Get ready to see results!
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
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Week 1
1 / 12 Weeks
Day 7
1
Rest1 Set
1 Reps
-
Day 1
1
Skull Crusher (Barbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Hack Squat1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Bench Press (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Tricep Pushdown (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Lateral Raise (Cable)1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 3
1
Standing Calf Raise4 Sets
10 Reps
@8
2
Run1 Set
30 mins
@6
3
Abs Crunch (Weighted)1 Set
8-10 Reps
@8
4
Ab Wheel1 Set
10-12 Reps
@8
5
Lying Leg Raise1 Set
8-10 Reps
@8
Day 5
1
Standing Calf Raise4 Sets
10 Reps
@8
2
Run1 Set
5 mins
@6
3
Abs Crunch (Weighted)1 Set
8-10 Reps
@8
4
Run1 Set
5 mins
@8
5
Lying Leg Raise1 Set
8-10 Reps
@8
6
Run1 Set
5 mins
@8
7
Ab Wheel1 Set
10-12 Reps
@8
8
Run1 Set
5 mins
@6
Day 6
1
Pull-Up (Weighted)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Bicep Curl (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Deadlift (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Row (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Leg Extension1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 2
1
Pull-Up (Neutral Grip, Weighted)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Bicep Curl (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Bent Over Row (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Leg Curl1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Face Pull1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 4
1
Single Arm Tricep Extension (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Lunge (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Bench Press (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Chest Fly (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Lateral Raise (Dumbbell)1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9