Program Description
Essentially, the training program consists of the following points: 2 horizontal pull, 2 horizontal push, 2 vertikal pull, 2 vertikal push, 2 squat and 2 hinge exercises per week. The exercises can be interchanged as desired. Arms, calves and abs are optional. A deload is performed every 6 weeks and a 4-week training break every 6 months. The number of repetitions is at the upper end of the spectrum to protect the joints.
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedJun 22, 2025 06:43
- Last EditedJun 22, 2025 08:13
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 6
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
3
Seated Row (Cable)
2
15-20 reps
RPE 6
4
Goblet Squat
2
15-20 reps
RPE 6
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 6
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 6
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
3
Seated Row (Cable)
2
15-20 reps
RPE 6
4
Goblet Squat
2
15-20 reps
RPE 6
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 6
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 6
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
3
Seated Row (Cable)
2
15-20 reps
RPE 6
4
Goblet Squat
2
15-20 reps
RPE 6
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 6
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
2
Lat Pulldown
2
15-20 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 6
4
Hyperextension
2
15-20 reps
RPE 6
5
Skull Crusher
2
15-20 reps
RPE 6
6
Standing Calf Raise
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
2
Lat Pulldown
2
15-20 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 6
4
Hyperextension
2
15-20 reps
RPE 6
5
Skull Crusher
2
15-20 reps
RPE 6
6
Standing Calf Raise
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
2
Lat Pulldown
2
15-20 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 6
4
Hyperextension
2
15-20 reps
RPE 6
5
Skull Crusher
2
15-20 reps
RPE 6
6
Standing Calf Raise
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown2 Sets
15-20 Reps
@8
2
Bench Press (Dumbbell)2 Sets
15-20 Reps
@8
3
Seated Row (Cable)2 Sets
15-20 Reps
@8
4
Goblet Squat2 Sets
15-20 Reps
@8
5
Incline Curl (Dumbbell)2 Sets
15-20 Reps
@8
6
Abs Crunch (Weighted)2 Sets
15-20 Reps
@8
Day 3
1
Goblet Squat2 Sets
15-20 Reps
@8
2
Hyperextension2 Sets
15-20 Reps
@8
3
Seated Overhead Press (Dumbbell)2 Sets
15-20 Reps
@8
4
Seated Row (Cable)2 Sets
15-20 Reps
@8
5
Incline Curl (Dumbbell)2 Sets
15-20 Reps
@8
6
Skull Crusher2 Sets
15-20 Reps
@8
7
Standing Calf Raise2 Sets
15-20 Reps
@8
Day 2
1
Bench Press (Dumbbell)2 Sets
15-20 Reps
@8
2
Lat Pulldown2 Sets
15-20 Reps
@8
3
Seated Overhead Press (Dumbbell)2 Sets
15-20 Reps
@8
4
Hyperextension2 Sets
15-20 Reps
@8
5
Skull Crusher2 Sets
15-20 Reps
@8
6
Abs Crunch (Weighted)2 Sets
15-20 Reps
@8