4.0
(1 rating)
Program Description
Basic 5 day split, play with the volume as you like to maximize recovery or effort in your workouts. Mostly every muscle group is covered in the program. I made this solely for my training to have a complete routine so feel free to add/switch/remove exercises to your leisure!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedAug 24, 2024 07:58
- Last EditedJun 18, 2025 08:22

Summary
Unleash your strength with this comprehensive 10-week, 5-day split program designed for serious lifters. Each week focuses on targeted muscle groups, ensuring balanced development and optimal recovery. From explosive push days to dedicated arm sessions, you'll engage in a variety of exercises like the Incline Bench Press and Weighted Dips, all while utilizing a full gym setup. Get ready to elevate your training and achieve the physique you've always wanted!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-10 reps
RPE 8.5
RPE 8
2
Bench Press (Barbell)
2
8-10 reps
RPE 7.5
3
AD Press
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 7.5
4
Dip (Weighted)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 8
RPE 7.5
6
Chest Fly (Machine)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
10-15 reps
8-12 reps
RPE 8.5
RPE 8
2
Standing Calf Raise
2
2
15 reps
12 reps
RPE 9
RPE 9
3
Leg Press
2
8-12 reps
RPE 7.5
4
Hip Adductor (Machine)
2
15 reps
RPE 8
5
Leg Extension
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 7.5
RPE 7
6
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
10 reps
RPE 8
2
Bench Press (Close Grip)
2
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 8.5
RPE 8
5
Hammer Curl
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
6
Single Arm Overhead Tricep Extension
1
1
10-15 reps
10-12 reps
RPE 8
RPE 8
7A
Wrist Curls
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
7B
Reverse Wrist Curl (Dumbbell)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 8.5
2
Lat Pulldown
1
1
1
10-15 reps
10-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
3
Lu Raise
3
10-15 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8
5
Shrug (Dumbbell)
2
AMRAP
RPE 9
6
Wide Grip Pull-Up
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-12 reps
RPE 7.5
RPE 7.5
2
Romanian Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 8
3
Seated Calf Raise
2
20 reps
RPE 9
4
Seated Hamstring Curl
3
8-15 reps
RPE 8
5
Hip Abductor (Machine)
2
AMRAP
RPE 8.5
6
Hanging Leg Raise
3
AMRAP
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
2 Sets
8-12 Reps
8-10 Reps
@8.5
@8
2
Bench Press (Barbell)2 Sets
8-10 Reps
@7.5
3
AD Press1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@7.5
4
Dip (Weighted)1 Set
1 Set
AMRAP
AMRAP
@9
@8
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@8
@7.5
6
Chest Fly (Machine)3 Sets
AMRAP
@9
Day 3
1
Chin-Up (Weighted)2 Sets
10 Reps
@8
2
Bench Press (Close Grip)2 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@8.5
@8
4
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@8.5
@8
5
Hammer Curl1 Set
1 Set
10-15 Reps
10-12 Reps
@8
@8
6
Single Arm Overhead Tricep Extension1 Set
1 Set
10-15 Reps
10-12 Reps
@8
@8
7A
Wrist Curls1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@7.5
7B
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@7.5
Day 4
1
Bent Over Row (Barbell)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@8.5
2
Lat Pulldown1 Set
1 Set
1 Set
10-15 Reps
10-12 Reps
8-12 Reps
@8
@8
@8
3
Lu Raise3 Sets
10-15 Reps
@7.5
4
Chest Supported Row (Machine)1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@8
5
Shrug (Dumbbell)2 Sets
AMRAP
@9
6
Wide Grip Pull-Up3 Sets
AMRAP
@9
Day 5
1
Lying Leg Curl1 Set
1 Set
10-15 Reps
10-12 Reps
@7.5
@7.5
2
Romanian Deadlift (Barbell)1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@8
3
Seated Calf Raise2 Sets
20 Reps
@9
4
Seated Hamstring Curl3 Sets
8-15 Reps
@8
5
Hip Abductor (Machine)2 Sets
AMRAP
@8.5
6
Hanging Leg Raise3 Sets
AMRAP
@9
Day 2
1
High Bar Squat (Barbell)1 Set
2 Sets
10-15 Reps
8-12 Reps
@8.5
@8
2
Standing Calf Raise2 Sets
2 Sets
15 Reps
12 Reps
@9
@9
3
Leg Press2 Sets
8-12 Reps
@7.5
4
Hip Adductor (Machine)2 Sets
15 Reps
@8
5
Leg Extension1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@7.5
@7
6
Abs Crunch (Machine)3 Sets
15-20 Reps
@8