Program Description
The purpose of the PHS-6 (Power & Hypertrophy Split) program is to maximize muscle growth and strength development through a structured 6-day upper/lower split. By combining heavy compound lifts for strength with higher-rep hypertrophy work, this program ensures: • Progressive Overload: Systematic strength increases to build a solid foundation. • Muscle Hypertrophy: Targeted volume and intensity for maximum muscle growth. • Balanced Development: Equal emphasis on upper and lower body to avoid imbalances. • Consistency & Recovery: Optimized training frequency with strategic rest days. This program is ideal for lifters seeking size, strength, and a well-rounded physique while training with dumbbells, a barbell, and a bench press.
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting, Athletics, Bodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 28, 2025 12:28
- Last EditedJun 25, 2025 04:53

Summary
Unlock your strength potential with the 6 Day Power & Hypertrophy Split (PHS-6), a comprehensive 8-week program designed for serious lifters. This six-day split focuses on both power and hypertrophy, combining heavy compound lifts with targeted accessory work to maximize muscle growth and strength. Each session includes detailed exercise instructions, optimal rest times, and a variety of equipment, making it perfect for your garage gym setup. Get ready to transform your physique and push your limits!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7.5
2
Bench Press (Paused)
3
8-12 reps
RPE 7.5
3
Decline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
7
Tricep Kickback
3
8-12 reps
RPE 7.5
8
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-12 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
3
Front Squat (Barbell)
3
8-12 reps
RPE 7.5
4
Lunge (Dumbbell)
3
8-12 reps
RPE 7.5
5
Leg Extension
3
8-12 reps
RPE 7.5
6
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 7.5
7
Glute Bridge (Dumbbell)
3
8-12 reps
RPE 7.5
8
Clean Deadlift
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 7.5
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7.5
3
Hammer Curl
3
8-12 reps
RPE 7.5
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
6
High Pull
3
8-12 reps
RPE 7.5
7
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 7.5
8
Concentration Curl
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7.5
2
Good Morning
3
8-12 reps
RPE 7.5
3
Standing Calf Raise
3
8-12 reps
RPE 7.5
4
Seated Calf Raise
3
8-12 reps
RPE 7.5
5
Goblet Squat
3
8-12 reps
RPE 7.5
6
Platz Squat
3
8-12 reps
RPE 7.5
7
Copenhagen Plank
3
8-12 reps
RPE 7.5
8
Sumo Deadlift (Paused)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
3
3-6 reps
RPE 8.5
2
Bench Press (Close Grip)
3
3-6 reps
RPE 8.5
3
Military Press (Barbell)
3
3-6 reps
RPE 8.5
4
Arnold Press
3
3-6 reps
RPE 8.5
5
Pec Fly (Dumbbell)
3
3-6 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
3-6 reps
RPE 8.5
7
Tricep Kickback
3
3-6 reps
RPE 8.5
8
Bench Press (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
3-6 reps
RPE 8.5
2
Rear Delt Fly (Dumbbell)
3
3-6 reps
RPE 8.5
3
Shrug (Barbell)
3
3-6 reps
RPE 8.5
4
Concentration Curl
3
3-6 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
3-6 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
3-6 reps
RPE 8.5
7
Good Morning
3
3-6 reps
RPE 8.5
8
Deadlift (Paused)
3
3-6 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 2
1
Squat (Low Bar)3 Sets
8-12 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@7.5
3
Front Squat (Barbell)3 Sets
8-12 Reps
@7.5
4
Lunge (Dumbbell)3 Sets
8-12 Reps
@7.5
5
Leg Extension3 Sets
8-12 Reps
@7.5
6
Hip Thrust (Dumbbell)3 Sets
8-12 Reps
@7.5
7
Glute Bridge (Dumbbell)3 Sets
8-12 Reps
@7.5
8
Clean Deadlift3 Sets
8-12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@7.5
2
Bench Press (Paused)3 Sets
8-12 Reps
@7.5
3
Decline Bench Press (Dumbbell)3 Sets
8-12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@7.5
6
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@7.5
7
Tricep Kickback3 Sets
8-12 Reps
@7.5
8
Overhead Tricep Extension (Dumbbell)3 Sets
8-12 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@7.5
2
Good Morning3 Sets
8-12 Reps
@7.5
3
Standing Calf Raise3 Sets
8-12 Reps
@7.5
4
Seated Calf Raise3 Sets
8-12 Reps
@7.5
5
Goblet Squat3 Sets
8-12 Reps
@7.5
6
Platz Squat3 Sets
8-12 Reps
@7.5
7
Copenhagen Plank3 Sets
8-12 Reps
@7.5
8
Sumo Deadlift (Paused)3 Sets
8-12 Reps
@7.5
Day 6
1
Bent Over Row (Barbell)3 Sets
3-6 Reps
@8.5
2
Rear Delt Fly (Dumbbell)3 Sets
3-6 Reps
@8.5
3
Shrug (Barbell)3 Sets
3-6 Reps
@8.5
4
Concentration Curl3 Sets
3-6 Reps
@8.5
5
Incline Curl (Dumbbell)3 Sets
3-6 Reps
@8.5
6
Bicep Curl (Dumbbell)3 Sets
3-6 Reps
@8.5
7
Good Morning3 Sets
3-6 Reps
@8.5
8
Deadlift (Paused)3 Sets
3-6 Reps
@8.5
Day 5
1
Skull Crusher (Dumbbell)3 Sets
3-6 Reps
@8.5
2
Bench Press (Close Grip)3 Sets
3-6 Reps
@8.5
3
Military Press (Barbell)3 Sets
3-6 Reps
@8.5
4
Arnold Press3 Sets
3-6 Reps
@8.5
5
Pec Fly (Dumbbell)3 Sets
3-6 Reps
@8.5
6
Lateral Raise (Dumbbell)3 Sets
3-6 Reps
@8.5
7
Tricep Kickback3 Sets
3-6 Reps
@8.5
8
Bench Press (Paused)3 Sets
3-6 Reps
@8.5
Day 3
1
Bent Over Row (Barbell)3 Sets
8-12 Reps
@7.5
2
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@7.5
3
Hammer Curl3 Sets
8-12 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@7.5
6
High Pull3 Sets
8-12 Reps
@7.5
7
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
@7.5
8
Concentration Curl3 Sets
8-12 Reps
@7.5