Program Description
Ser un ser titanoico de pura masa muscular
Program Overview
- LevelNovice
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout130 minutes
- CreatedSep 20, 2024 04:54
- Last EditedJun 18, 2025 09:34

Summary
Unleash your inner hero with this 12-week workout program, designed for those looking to build strength and muscle like their favorite anime characters. Committing to just three days a week, you'll tackle a variety of exercises targeting your back, chest, and arms, including bodyweight pull-ups, barbell bench presses, and cable lateral raises. Each session is crafted to push your limits and enhance your physique, ensuring you emerge stronger and more confident. Get ready to transform your training and channel your favorite protagonist!
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
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Dip (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
2
16-21 reps
RPE 9.5
5
Skull Crusher
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
French Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
2
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
3
Hack Squat
1
AMRAP
RPE 10
4
Lunge (Dumbbell)
2
24 reps
RPE 9
5
Farmer's Walk (Weighted)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Chin-Up (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
12 reps
12 reps
RPE 8.5
RPE 9
4
Lat Pulldown (Close Grip)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
5
Dumbbell Row
2
12 reps
RPE 9
6
Bicep Curl (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 9.5
7
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Bodyweight)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Chin-Up (Bodyweight)1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
3
Wide Grip Lat Pulldown1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
4
Lat Pulldown (Close Grip)1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
5
Dumbbell Row2 Sets
12 Reps
@9
6
Bicep Curl (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@9.5
7
Bicep Curl (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 1
1
Military Press (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
2
Bench Press (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Dip (Bodyweight)1 Set
1 Set
8-12 Reps
8-12 Reps
@8.5
@9
4
Lateral Raise (Cable)2 Sets
16-21 Reps
@9.5
5
Skull Crusher1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
6
French Press1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
2
Deadlift (Barbell)1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8.5
@9
@9.5
3
Hack Squat1 Set
AMRAP
@10
4
Lunge (Dumbbell)2 Sets
24 Reps
@9
5
Farmer's Walk (Weighted)1 Set
1 Reps
@10