Program Description
Fun
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedOct 27, 2024 12:47
- Last EditedJun 18, 2025 08:41

Summary
Unlock your strength potential with this comprehensive 16-week program designed for dedicated lifters. Committing to five days a week, you'll tackle a variety of compound and isolation movements, including barbell deadlifts, dips, and Romanian deadlifts, ensuring a balanced approach to building muscle and enhancing overall fitness. Each session is crafted to challenge your limits and promote progressive overload, helping you achieve noticeable gains in strength and muscle definition. Get ready to transform your physique and elevate your training game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1
3-5 reps
5-8 reps
8-15 reps
RPE 7
RPE 7
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
1
3-5 reps
5-8 reps
5-8 reps
8-15 reps
RPE 7.5
RPE 7.5
RPE 7
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
1
1
3-5 reps
5-8 reps
5-8 reps
8-15 reps
RPE 8
RPE 8
RPE 7
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1
3-5 reps
5-8 reps
8-15 reps
RPE 7
RPE 7
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
3
1
3-5 reps
5-8 reps
8-15 reps
RPE 9
RPE 8
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
3
10-
RPE 6
3
Lateral Raise (Machine)
2
12-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 9
5
Tricep Extension (Cable)
3
10-20 reps
RPE 9
6
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
3
-
4
Belt Squat
2
-
5
Reverse Hyperextension
3
-
6
Hanging Leg Raise
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6
RPE 6
RPE 6
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Belt Squat
2
10-15 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 8
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Belt Squat
2
10-15 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 8
7
Hanging Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 7
RPE 7
RPE 6.5
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Belt Squat
2
10-15 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 8
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 6
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 7
3
Split Squat (Dumbbell)
2
1
AMRAP
AMRAP
RPE 8
RPE 9
4
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Belt Squat
2
10-15 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 8
7
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
4 reps
RPE 7.5
RPE 8
RPE 9
RPE 6
2
Split Squat (Dumbbell)
2
AMRAP
RPE 8
3
Pullover (Machine)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Belt Squat
2
10-15 reps
RPE 8
5
Reverse Hyperextension
3
AMRAP
RPE 8
6
Hanging Leg Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
-
3
Pullover (Machine)
1
-
4
Chest Fly (Cable)
2
-
5
Tricep Extension (Cable)
3
-
6
Reverse Bicep Curl (EZ Bar)
1
-
7
Decline Crunch
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
2
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
4
6-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Push Up
4
20-30 reps
RPE 8
5
Rear Delt Fly (Machine)
5
20 reps
-
6
Bicep Curl (EZ Bar)
3
3 reps
RPE 8
7
Tricep Extension (Dumbbell)
1
2
8-15 reps
8-15 reps
RPE 8
RPE 10
8
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Push Up
2
-
3
Chin-Up (Bodyweight)
2
-
4
Bicep Curl (EZ Bar)
3
-
5
Tricep Extension (Dumbbell)
2
-
6
Upright Row (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6
2
Squat (Paused)
3
4 reps
RPE 6
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Squat (Paused)
3
4 reps
RPE 6
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 7
RPE 7
2
Squat (Paused)
3
4 reps
RPE 6
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 7.5
RPE 8
2
Squat (Paused)
3
4 reps
RPE 6.5
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 9
2
Squat (Paused)
2
4 reps
RPE 6
3
Barbell Row
3
5-9 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
5
Hamstring Curl
2
10-20 reps
RPE 10
6
Leg Extension
2
10-20 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
-
2
Squat (Paused)
3
-
3
Barbell Row
1
-
4
Lat Pulldown (Single Arm)
1
-
5
Hamstring Curl
2
-
6
Leg Extension
2
-
7
Reverse Bicep Curl (EZ Bar)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 7
3
Chest Supported Row (Machine)
3
5-8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 9
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Oblique Crunch
3
10-15 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Dip (Bodyweight)
3
-
3
Chest Supported Row (Machine)
1
-
4
Rear Delt Fly (Dumbbell)
1
-
5
Lateral Raise (Dumbbell)
1
-
6
Oblique Crunch
1
-
7
Hammer Curl
1
-
Week 1
1 / 16 Weeks
Day 4
1
Squat (Low Bar)1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@6.5
@6.5
@6
2
Squat (Paused)3 Sets
4 Reps
@6
3
Barbell Row3 Sets
5-9 Reps
@9
4
Lat Pulldown (Single Arm)2 Sets
10-15 Reps
@10
5
Hamstring Curl2 Sets
10-20 Reps
@10
6
Leg Extension2 Sets
10-20 Reps
@9
7
Reverse Bicep Curl (EZ Bar)2 Sets
8-12 Reps
@10
8
Decline Sit Up (Bodyweight)2 Sets
AMRAP
@9
Day 3
1
Viking Press2 Sets
5-8 Reps
@8
2
Incline Chest Press (Machine)4 Sets
6-10 Reps
@8
3
Chin-Up (Bodyweight)3 Sets
8-12 Reps
@9
4
Push Up4 Sets
20-30 Reps
@8
5
Rear Delt Fly (Machine)5 Sets
20 Reps
-
6
Bicep Curl (EZ Bar)3 Sets
3 Reps
@8
7
Tricep Extension (Dumbbell)1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@10
8
Upright Row (Cable)2 Sets
10-15 Reps
@9
Day 5
1
Seated Overhead Press (Dumbbell)4 Sets
6-10 Reps
@8
2
Dip (Bodyweight)3 Sets
AMRAP
@7
3
Chest Supported Row (Machine)3 Sets
5-8 Reps
@8
4
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@9
5
Lateral Raise (Dumbbell)2 Sets
AMRAP
@10
6
Oblique Crunch3 Sets
10-15 Reps
@9
7
Hammer Curl3 Sets
8-12 Reps
@10
Day 1
1
Dip (Weighted)1 Set
3 Sets
1 Set
3-5 Reps
5-8 Reps
8-15 Reps
@7
@7
@7
2
Standing Behind Neck Shoulder Press (Barbell)3 Sets
10-
@6
3
Lateral Raise (Machine)2 Sets
12-20 Reps
@8
4
Chest Fly (Cable)2 Sets
10-20 Reps
@9
5
Tricep Extension (Cable)3 Sets
10-20 Reps
@9
6
Reverse Bicep Curl (EZ Bar)2 Sets
AMRAP
@9
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
4 Reps
@6
@6
@6
@6
2
Romanian Deadlift (Barbell)2 Sets
7 Reps
@7
3
Split Squat (Dumbbell)2 Sets
1 Set
AMRAP
AMRAP
@8
@9
4
Pullover (Machine)2 Sets
1 Set
AMRAP
AMRAP
@9
@10
5
Belt Squat2 Sets
10-15 Reps
@8
6
Reverse Hyperextension3 Sets
AMRAP
@8
7
Hanging Leg Raise3 Sets
-