Program Description
This hypertrophy program is a 4 day split with an emphasis on arms & delts. There is a good mix of compounds and isolations and rep ranges can be revised to what you prefer. Volume is set-based and can be auto-regulated to what you want on a weekly basis.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedNov 26, 2024 03:44
- Last EditedJun 18, 2025 11:39

Summary
**THE GENTLEMAN** is a meticulously crafted 12-week program designed for those looking to build strength and refine their physique with a balanced approach. Comprising four training days each week, this program focuses on both upper and lower body workouts, utilizing a mix of machines and free weights to target all major muscle groups. Expect to enhance your power and endurance through structured supersets and varied rep ranges, ensuring every session is both challenging and rewarding. Elevate your training and embrace the journey to becoming the best version of yourself!
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
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 8-10
2
Leg Curl
2
6-10 reps
RPE 10
3A
Chin-Up (Weighted)
2
4-8 reps
RPE 10
3B
Upright Row (Cable)
2
10-15 reps
RPE 10
4A
Leg Press (45 Degrees)
2
10-15 reps
RPE 8-10
4B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
5
Back Extension
2
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9-10
1B
Incline Row
2
6-10 reps
RPE 9-10
2A
Seated Anterior Delt Press (AD)
2
6-10 reps
RPE 9-10
2B
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3A
Pullover (Dumbbell)
2
6-12 reps
RPE 9-10
3B
Wrist Curls
2
10-20 reps
RPE 10
4A
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
4B
Front Raise
2
8-15 reps
RPE 10
5A
Hammer Curl (Cable)
2
10-15 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 8-10
2B
Calf Raise (Leg Press)
2
AMRAP
RPE 10
3
Leg Curl
2
10-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 10
5
Rear Delt Row
2
6-10 reps
RPE 9-10
6
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 9-10
1B
Wide Grip Lat Pulldown
2
8-12 reps
RPE 9-10
2A
Hammer Curl
2
6-12 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
4A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
4B
Lateral Raise (Cable)
2
8-15 reps
RPE 10
5A
Cable Crossover
2
10-15 reps
RPE 10
5B
Reverse Fly (Cable)
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat2 Sets
6-10 Reps
@8-10
2
Leg Curl2 Sets
6-10 Reps
@10
3A
Chin-Up (Weighted)2 Sets
4-8 Reps
@10
3B
Upright Row (Cable)2 Sets
10-15 Reps
@10
4A
Leg Press (45 Degrees)2 Sets
10-15 Reps
@8-10
4B
Calf Raise (Leg Press)2 Sets
AMRAP
@10
5
Back Extension2 Sets
15-20 Reps
@8-10
Day 2
1A
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
@9-10
1B
Incline Row2 Sets
6-10 Reps
@9-10
2A
Seated Anterior Delt Press (AD)2 Sets
6-10 Reps
@9-10
2B
Incline Curl (Dumbbell)2 Sets
6-12 Reps
@10
3A
Pullover (Dumbbell)2 Sets
6-12 Reps
@9-10
3B
Wrist Curls2 Sets
10-20 Reps
@10
4A
Preacher Curl (EZ Bar)2 Sets
8-12 Reps
@10
4B
Front Raise2 Sets
8-15 Reps
@10
5A
Hammer Curl (Cable)2 Sets
10-15 Reps
@10
5B
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@8-9
2A
Leg Press (45 Degrees)2 Sets
8-12 Reps
@8-10
2B
Calf Raise (Leg Press)2 Sets
AMRAP
@10
3
Leg Curl2 Sets
10-15 Reps
@10
4
Leg Extension2 Sets
10-15 Reps
@10
5
Rear Delt Row2 Sets
6-10 Reps
@9-10
6
Abs Crunch (Machine)2 Sets
8-12 Reps
@10
Day 4
1A
Seated Overhead Press (Dumbbell)2 Sets
8-12 Reps
@9-10
1B
Wide Grip Lat Pulldown2 Sets
8-12 Reps
@9-10
2A
Hammer Curl2 Sets
6-12 Reps
@10
2B
Overhead Tricep Extension (Cable)2 Sets
6-12 Reps
@10
3A
Preacher Curl (Dumbbell)2 Sets
6-12 Reps
@10
3B
V-Handle Tricep Pushdown (Cable)2 Sets
10-15 Reps
@10
4A
Incline Curl (Dumbbell)2 Sets
10-15 Reps
@10
4B
Lateral Raise (Cable)2 Sets
8-15 Reps
@10
5A
Cable Crossover2 Sets
10-15 Reps
@10
5B
Reverse Fly (Cable)2 Sets
10-15 Reps
@10