Program Description
For those who hate leg day
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 04, 2025 01:28
- Last EditedApr 04, 2025 02:12
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
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@6
@9
2
Pec Deck (Machine)3 Sets
8-12 Reps
@9
3
Rear Delt Fly (Machine)3 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)3 Sets
5-10 Reps
@9
5
French Press3 Sets
8-12 Reps
@9
6
Decline Chest Press3 Sets
8-12 Reps
@9
7
Decline Crunch (Weighted)3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@5
@6
@9
2
Lat Pulldown (Close Grip)3 Sets
12-15 Reps
@9
3
Single Arm Row (Dumbbell)4 Sets
8-12 Reps
@9
4
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
@9
5
Standing Pullover (Cable)3 Sets
8-12 Reps
@9
6
21s (EZ Bar)2 Sets
21 Reps
@9
7
Wood Chop4 Sets
AMRAP
@10
Day 3
1
Leg Extension3 Sets
12-15 Reps
@9
2
Leg Curl3 Sets
12-15 Reps
@9
3
Hip Abductor (Machine)3 Sets
12-15 Reps
@9
4
Hip Adductor (Machine)3 Sets
12-15 Reps
@9
5
Russian Twist (Dumbbell)3 Sets
16-24 Reps
@9
6
Mountain Climber3 Sets
16-24 Reps
@9
Day 4
1
Lateral Raise (Machine)3 Sets
12-15 Reps
@9
2
Shoulder Press (Plate Loaded)3 Sets
5-10 Reps
@9
3
Rear Delt Fly (Cable)3 Sets
8-12 Reps
@9
4
One Arm Lateral Raise (Cable)4 Sets
8-12 Reps
@9
5
Face Pull3 Sets
8-12 Reps
@9
6
Front Raise (Cable)3 Sets
8-12 Reps
@9
Day 5
1
Front Squat (Barbell)1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@6
@9
2A
Pull-Up (Assisted)3 Sets
5-10 Reps
@9
2B
Dip (Assisted)3 Sets
5-10 Reps
@9
3
Hack Squat1 Set
AMRAP
@10
4
Leg Raise (Captain's Chair)3 Sets
AMRAP
@9
5
Bicep Curl (Machine)3 Sets
8-12 Reps
@9
6
Triceps Kickback (cable)4 Sets
8-12 Reps
@9