Program Description
Simple with super sets because I don’t want to take more than an hour a day if I can help it especially because I got BJJ and that’s another hour. Idk if this is beginner friendly or not, I’m not a trainer, I just train.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 11, 2024 05:56
- Last EditedJun 18, 2025 11:07

Summary
Unleash your potential with Hakaishin, a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you’ll tackle a variety of exercises targeting all major muscle groups, from intense leg presses to dynamic tricep extensions. This program emphasizes supersets to maximize your gains and boost endurance, ensuring you stay challenged and engaged throughout your journey. With a full gym at your disposal, prepare to elevate your strength and redefine your limits!
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
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)1 Set
2 Sets
3 Sets
15-20 Reps
4-8 Reps
4-8 Reps
@6
@8
@10
2
Romanian Deadlift (Dumbbell)1 Set
4 Sets
8-12 Reps
4-8 Reps
@7
@10
3
Tricep Rope Push Down (Cable)1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@8
4
Bicep Curl (Dumbbell)1 Set
4 Sets
4-8 Reps
4-8 Reps
@6
@10
5
Upright Row (Barbell)1 Set
-
6
Single Arm Overhead Tricep Extension4 Sets
4-8 Reps
@9
Day 3
1
Hack Squat1 Set
1 Set
4 Sets
8-15 Reps
4-8 Reps
4-8 Reps
@7
@9
@10
2
Hip Thrust (Barbell)1 Set
1 Set
3 Sets
8-12 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
3
Incline Curl (Dumbbell)1 Set
4 Sets
4-8 Reps
4-8 Reps
@7
@10
4
Tricep Extension (Cable)3 Sets
12-15 Reps
@7
5
French Press4 Sets
4-8 Reps
@10
6
Neck Extension3 Sets
15-20 Reps
@7
Day 4
1
Bench Press (Barbell)1 Set
1 Set
3 Sets
15-20 Reps
4-8 Reps
4-8 Reps
@6
@8
@10
2
Barbell Row1 Set
1 Set
3 Sets
15-20 Reps
2-8 Reps
2-8 Reps
@6
@8
@10
3
Incline Chest Press (Machine)1 Set
4 Sets
4-8 Reps
4-8 Reps
@8
@10
4
Dumbbell Row1 Set
4 Sets
4-8 Reps
4-8 Reps
@9
@10
5
Standing Calf Raise1 Set
1 Set
1 Set
2 Sets
20-25 Reps
15-20 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
6
Ab Wheel3 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
2 Sets
10-12 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
2
Dumbbell Row1 Set
4 Sets
8-12 Reps
4-8 Reps
@6
@10
3
Dip (Weighted)4 Sets
4-8 Reps
@10
4
Pull-Up (Weighted)4 Sets
2-8 Reps
@10
5
Standing Calf Raise4 Sets
15-25 Reps
@8
6
Ab Wheel3 Sets
AMRAP
@10