Game of Tones

Game of Tones is a 60-minute, 3-day full-body program built around rotating priority lifts. Each session uses five focused blocks, RPE-driven loading, and structured volume to build strength, work capacity, and aesthetics.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Paused)

Hack Squat

Single Leg Press

Military Press (Barbell)

Deficit Deadlift (Barbell)

Romanian Deadlift (Barbell)

Wide Grip Lat Pulldown

Deadlift (Barbell)

Dumbbell Row

Straight Arm Pulldown

Hamstring Curl

Shoulder Press (Plate Loaded)

Standing Behind Neck Shoulder Press (Barbell)

Bench Press (Close Grip)

Push Press (Barbell)

Good Morning

Rack Pull (Barbell)

Tempo Bench Press

Leg Extension

Leg Press

Lat Pulldown (Close Grip)

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