Program Description
Novice and intermediate program that offers good variety with simple programming
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedMay 06, 2025 01:06
- Last EditedJun 10, 2025 03:44
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2
Standing Pullover (Cable)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
High Row2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Face Away Cable Curl2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Preacher Curl (Barbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
One Arm Lateral Raise (Cable)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
Day 2
1
Bench Press (Barbell)3 Sets
8-10 Reps
@8
2
Floor Chest Fly (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Skull Crusher (Barbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Tricep Pushdown (Cable)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Cable Crunch2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
Day 3
1
Leg Curl2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2
Squat (Barbell)3 Sets
8-10 Reps
@8
3
Walking Lunge (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Leg Extension2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Hip Abductor (Machine)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Leg Raise (Captain's Chair)2 Sets
1 Set
AMRAP
AMRAP
@9
@10
Day 6
1
Romanian Deadlift (Barbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2
Good Morning2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Glute-Ham Raise2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Leg Extension2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Leg Raise (Captain's Chair)4 Sets
AMRAP
-
Day 5
1
Dip (Assisted)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2
Chest Fly (Cable)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Cable Overhead Tricep Extension2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Tricep Kickback2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Tricep Pushdown (Cable)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Cable Crunch2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
Day 4
1
Cable Flexion Row2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
2
Single Arm Row (Cable)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Face Pull2 Sets
1 Set
18-20 Reps
18-20 Reps
@8
@10
4
Lateral Raise (Cable)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Lateral Raise (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Preacher Curl (Barbell)3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10