Program Description
Size and strength. ALL SETS ARE SETS TO FAILURE ! aim for the prescribed reps but every single sets of every lift is until failure
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 17, 2024 06:48
- Last EditedOct 27, 2024 01:46
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
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
6
Reverse Pec Deck
8
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Single Row Cable Row Low
2
10-12 reps
RPE 10
5
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
6
Lat Pulldown
1
AMRAP
RPE 10
7
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
8
Seated Row (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Tricep Pushdown (Cable)2 Sets
12-15 Reps
@10
2
Single Arm Overhead Tricep Extension3 Sets
12-15 Reps
@10
3
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
@10
4
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@10
5
Seated Dumbbell Curl3 Sets
8-12 Reps
@10
6
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@10
7
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
@10
Day 4
1
Leg Curl10 Sets
12-15 Reps
@10
2
Hip Adductor (Machine)4 Sets
12-15 Reps
@10
3
Cable RDL3 Sets
8-12 Reps
@10
4
Squat (Smith Machine)4 Sets
8-12 Reps
@10
5
Leg Extension10 Sets
8-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)8 Sets
8-12 Reps
@10
2
Chest Press (Machine)2 Sets
8-12 Reps
@10
3
Pec Deck (Machine)2 Sets
12-15 Reps
@10
4
Chest Fly (Cable)2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)11 Sets
15-20 Reps
@10
6
Reverse Pec Deck8 Sets
12-15 Reps
@10
Day 3
1
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
@10
2
Lat Pulldown3 Sets
8-10 Reps
@10
3
Single Arm Row (Dumbbell)3 Sets
8-10 Reps
@10
4
Single Row Cable Row Low2 Sets
10-12 Reps
@10
5
Single Arm Cable Pull Over2 Sets
10-12 Reps
@10
6
Lat Pulldown1 Set
AMRAP
@10
7
Behind-the-Neck Lat Pulldown1 Set
AMRAP
@10
8
Seated Row (Cable)4 Sets
10-15 Reps
@10