LET'S GOOO IMPROOOOOOOOVED 

Rest:
After compounds → 2–3 min
Between supersets → 60–90 s

⚙️ Progression Strategy
If all sets < RPE 9 → add +1 rep next week.
When you hit top rep range on all sets → add +2.5–5 kg next week.

Every 5th week → deload (–30 % load or volume).

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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 (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Barbell)

PUSH Chest, Shoulders, Tric

Squat (Barbell)

Romanian Deadlift (Barbell)

Dead Bug

LEGS + CORE

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Lat Pulldown

Straight Arm Pulldown

PULL (Back + Biceps + Rear Del

Deadlift (Barbell)

Seated Row (Cable)

Abs Crunch (Machine)

POSTERIOR / FULL BODY

Incline Curl (Dumbbell)

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