Program Description
Increase instensity
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedAug 11, 2025 03:42
- Last EditedAug 11, 2025 04:48
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
3 reps
RPE 10
3
Leg Extension
3
3 reps
RPE 10
4
Leg Curl
3
3 reps
RPE 10
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Standing Calf Raise
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
3 reps
RPE 10
3
Leg Extension
3
3 reps
RPE 10
4
Leg Curl
3
3 reps
RPE 10
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Standing Calf Raise
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
3 reps
RPE 10
3
Leg Extension
3
3 reps
RPE 10
4
Leg Curl
3
3 reps
RPE 10
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Standing Calf Raise
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
3 reps
RPE 10
3
Leg Extension
3
3 reps
RPE 10
4
Leg Curl
3
3 reps
RPE 10
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Standing Calf Raise
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
3 reps
RPE 10
3
Leg Extension
3
3 reps
RPE 10
4
Leg Curl
3
3 reps
RPE 10
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Standing Calf Raise
3
3 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Press (45 Degrees)
3
3 reps
RPE 10
3
Leg Extension
3
3 reps
RPE 10
4
Leg Curl
3
3 reps
RPE 10
5
Hip Abductor (Machine)
3
3 reps
RPE 10
6
Standing Calf Raise
3
3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
3 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
3 reps
RPE 10
3
Seated Row (Cable)
3
3 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
3 reps
RPE 10
5
Incline Curl (Dumbbell)
3
3 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
3 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
3 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
3 reps
RPE 10
3
Seated Row (Cable)
3
3 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
3 reps
RPE 10
5
Incline Curl (Dumbbell)
3
3 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
3 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
3 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
3 reps
RPE 10
3
Seated Row (Cable)
3
3 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
3 reps
RPE 10
5
Incline Curl (Dumbbell)
3
3 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
3 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
3 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
3 reps
RPE 10
3
Seated Row (Cable)
3
3 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
3 reps
RPE 10
5
Incline Curl (Dumbbell)
3
3 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
3 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
3 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
3 reps
RPE 10
3
Seated Row (Cable)
3
3 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
3 reps
RPE 10
5
Incline Curl (Dumbbell)
3
3 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
3 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
3 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
3 reps
RPE 10
3
Seated Row (Cable)
3
3 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
3 reps
RPE 10
5
Incline Curl (Dumbbell)
3
3 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
3 reps
RPE 10
7
Hammer Curl (Dumbbell)
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
3 reps
RPE 10
2
Incline Chest Press (Machine)
3
3 reps
RPE 10
3
Shoulder Press (Machine)
3
3 reps
RPE 10
4
Lateral Raise (Cable)
3
3 reps
RPE 10
5
Tricep Pushdown (Cable)
3
3 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
3 reps
RPE 10
2
Incline Chest Press (Machine)
3
3 reps
RPE 10
3
Shoulder Press (Machine)
3
3 reps
RPE 10
4
Lateral Raise (Cable)
3
3 reps
RPE 10
5
Tricep Pushdown (Cable)
3
3 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
3 reps
RPE 10
2
Incline Chest Press (Machine)
3
3 reps
RPE 10
3
Shoulder Press (Machine)
3
3 reps
RPE 10
4
Lateral Raise (Cable)
3
3 reps
RPE 10
5
Tricep Pushdown (Cable)
3
3 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
3 reps
RPE 10
2
Incline Chest Press (Machine)
3
3 reps
RPE 10
3
Shoulder Press (Machine)
3
3 reps
RPE 10
4
Lateral Raise (Cable)
3
3 reps
RPE 10
5
Tricep Pushdown (Cable)
3
3 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
3 reps
RPE 10
2
Incline Chest Press (Machine)
3
3 reps
RPE 10
3
Shoulder Press (Machine)
3
3 reps
RPE 10
4
Lateral Raise (Cable)
3
3 reps
RPE 10
5
Tricep Pushdown (Cable)
3
3 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
3 reps
RPE 10
2
Incline Chest Press (Machine)
3
3 reps
RPE 10
3
Shoulder Press (Machine)
3
3 reps
RPE 10
4
Lateral Raise (Cable)
3
3 reps
RPE 10
5
Tricep Pushdown (Cable)
3
3 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 10
3
Hip Thrust (Machine)
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
3 reps
RPE 10
5
Seated Calf Raise
3
3 reps
RPE 10
6
Walking Lunge
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 10
3
Hip Thrust (Machine)
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
3 reps
RPE 10
5
Seated Calf Raise
3
3 reps
RPE 10
6
Walking Lunge
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 10
3
Hip Thrust (Machine)
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
3 reps
RPE 10
5
Seated Calf Raise
3
3 reps
RPE 10
6
Walking Lunge
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 10
3
Hip Thrust (Machine)
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
3 reps
RPE 10
5
Seated Calf Raise
3
3 reps
RPE 10
6
Walking Lunge
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 10
3
Hip Thrust (Machine)
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
3 reps
RPE 10
5
Seated Calf Raise
3
3 reps
RPE 10
6
Walking Lunge
3
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
3 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
3 reps
RPE 10
3
Hip Thrust (Machine)
3
3 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
3 reps
RPE 10
5
Seated Calf Raise
3
3 reps
RPE 10
6
Walking Lunge
3
3 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
RPE 10
2
Chest Fly (Machine)
3
3 reps
RPE 10
3
Arnold Press
3
3 reps
RPE 10
4
Rear Delt Fly (Machine)
3
3 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
3 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
3 reps
RPE 10
2
Standing Pullover (Cable)
3
3 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
RPE 10
4
Concentration Curl
3
3 reps
RPE 10
5
Hammer Curl (Cable)
3
3 reps
RPE 10
6
Wrist Curls
3
3 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
RPE 10
2
Chest Fly (Machine)
3
3 reps
RPE 10
3
Arnold Press
3
3 reps
RPE 10
4
Rear Delt Fly (Machine)
3
3 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
3 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
3 reps
RPE 10
2
Standing Pullover (Cable)
3
3 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
RPE 10
4
Concentration Curl
3
3 reps
RPE 10
5
Hammer Curl (Cable)
3
3 reps
RPE 10
6
Wrist Curls
3
3 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
3 reps
RPE 10
2
Chest Fly (Machine)
3
3 reps
RPE 10
3
Arnold Press
3
3 reps
RPE 10
4
Rear Delt Fly (Machine)
3
3 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
3 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
3 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
3
3 reps
RPE 10
2
Standing Pullover (Cable)
3
3 reps
RPE 10
3
Shrug (Trap Bar)
3
3 reps
RPE 10
4
Concentration Curl
3
3 reps
RPE 10
5
Hammer Curl (Cable)
3
3 reps
RPE 10
6
Wrist Curls
3
3 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)3 Sets
10 Reps
@10
2
Leg Press (45 Degrees)3 Sets
3 Reps
@10
3
Leg Extension3 Sets
3 Reps
@10
4
Leg Curl3 Sets
3 Reps
@10
5
Hip Abductor (Machine)3 Sets
3 Reps
@10
6
Standing Calf Raise3 Sets
3 Reps
@10
Day 2
1
Lat Pulldown3 Sets
3 Reps
@10
2
Lat Pulldown (Close Grip)3 Sets
3 Reps
@10
3
Seated Row (Cable)3 Sets
3 Reps
@10
4
Seated Wide-Grip Row (Cable)3 Sets
3 Reps
@10
5
Incline Curl (Dumbbell)3 Sets
3 Reps
@10
6
Preacher Curl (Dumbbell)3 Sets
3 Reps
@10
7
Hammer Curl (Dumbbell)3 Sets
3 Reps
@10
Day 4
1
Hack Squat3 Sets
3 Reps
@10
2
Bulgarian Split Squat (Dumbbell)3 Sets
3 Reps
@10
3
Hip Thrust (Machine)3 Sets
3 Reps
@10
4
Romanian Deadlift (Barbell)3 Sets
3 Reps
@10
5
Seated Calf Raise3 Sets
3 Reps
@10
6
Walking Lunge3 Sets
3 Reps
@10
Day 3
1
Chest Press (Machine)3 Sets
3 Reps
@10
2
Incline Chest Press (Machine)3 Sets
3 Reps
@10
3
Shoulder Press (Machine)3 Sets
3 Reps
@10
4
Lateral Raise (Cable)3 Sets
3 Reps
@10
5
Tricep Pushdown (Cable)3 Sets
3 Reps
@10
6
Overhead Tricep Extension (Cable)1 Set
3 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)3 Sets
3 Reps
@10
2
Chest Fly (Machine)3 Sets
3 Reps
@10
3
Arnold Press3 Sets
3 Reps
@10
4
Rear Delt Fly (Machine)3 Sets
3 Reps
@10
5
V-Handle Tricep Pushdown (Cable)1 Set
3 Reps
@10
6
Single Arm Overhead Tricep Extension3 Sets
3 Reps
@10