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Valhalla

by Esca
10 athletes joined
5.0
(2 ratings)

Program Description

This workout is aiming to build strength while getting some pump through accessorie exercises . Its a 3 day full body routine with an optional 4th day if youbare lacking arm development. Have fun!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 01, 2025 07:19
  • Last Edited
    Jul 20, 2025 12:56

Summary

Unleash your inner warrior with the Valhalla program, a 16-week journey designed for serious lifters ready to elevate their strength and physique. Training four days a week, you'll focus on targeted muscle groups, including chest, legs, and back, with a mix of barbell and dumbbell exercises. Each session is crafted to challenge your limits, featuring high-intensity sets that push you to new heights. Equip your garage gym and prepare to forge a stronger, more resilient body as you conquer each workout!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Pec Fly (Dumbbell)
2
10 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Lunge (Barbell)
2
10 reps
RPE 9
3
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
4
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 7
RPE 9
2
Upper Back Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Incline Bench Press (Barbell)
1
2
6 reps
8 reps
RPE 7
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
5
Shrug (Barbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 9
2
Bicep Curl (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
4
Preacher Curl (Dumbbell)
2
10 reps
RPE 9
5A
Forearm Curl
2
10 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
@9
2
Pec Fly (Dumbbell)
2 Sets
10 Reps
@9
3
Bent Over Row (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@9
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
@9
2
Lunge (Barbell)
2 Sets
10 Reps
@9
3
Military Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@9
4
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@9
5
Pec Deck (Machine)
2 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
@7
@9
2
Upper Back Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@7
@9
3
Incline Bench Press (Barbell)
1 Set
2 Sets
6 Reps
8 Reps
@7
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
5
Shrug (Barbell)
2 Sets
10 Reps
@9
Day 4
1
Dip (Bodyweight)
3 Sets
10 Reps
@9
2
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@9
3
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@9
4
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@9
5A
Forearm Curl
2 Sets
10 Reps
@9
5B
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9