Program Description
Tips from Owner Bald Omni-Man Beast Slayer Cheat Sheet (FAQ + Guide) https://docs.google.com/document/d/1lzKv_L5bhTWOxxhb4M27XCIh2vFCC5on/edit
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedNov 02, 2024 10:02
- Last EditedJun 18, 2025 09:34

Summary
Unlock your potential with the Berserk Method Aesthetic Hypertrophy program, a meticulously crafted 16-week journey designed for serious lifters. Committing just three days a week, you'll engage in a diverse range of exercises, including belt squats, incline paused bench presses, and weighted pull-ups, all aimed at maximizing muscle growth and enhancing aesthetics. This program combines compound lifts with targeted supersets to ensure you build strength and size effectively. 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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3
Back Extension (Weighted)
1
8-12 reps
RPE 10
4
Incline Paused Bench Press (Barbell)
2
6-10 reps
RPE 10
5
Weighted Neutral Grip Pull-Up (Paused)
2
6-10 reps
RPE 10
6
Seated Overhead Press (Barbell)
1
6-10 reps
RPE 10
7
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
8A
Seated Dumbbell Lateral Raise
1
8-12 reps
RPE 10
8B
Powell Raise
1
8-12 reps
RPE 10
9A
Hammer Curl
2
6-10 reps
RPE 10
9B
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
10
Standing Pullover (Cable)
1
8-12 reps
RPE 10
11A
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
RPE 10
11B
Decline Dumbbell Extensions
1
8-12 reps
RPE 10
12
Decline Sit Up (Weighted)
2
8-12 reps
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-12 reps
RPE 10
1B
Lying Leg Curl
1
8-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
12-20 reps
RPE 10
3
Incline Fly Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 10
6
Kelso Shrug
2
8-12 reps
RPE 10
7
Lu Raise
2
10-15 reps
RPE 10
8A
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
8B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
9A
Meadows Curl
2
8-12 reps
RPE 10
9B
Leaning Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
10
Face Pull
2
8-12 reps
RPE 10
11
Weighted Knee Raises
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
2
Good Morning
1
10-15 reps
RPE 10
3
ATG Leg Press
2
10-15 reps
RPE 10
4
Bench Press (Close Grip)
2
6-10 reps
RPE 10
5
Super-Wide Weighted Pull-Ups
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
1
8-12 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
8-12 reps
RPE 10
8A
Lateral Raise (Cable)
1
10-15 reps
RPE 10
8B
Rear Delt Fly (Cable)
1
10-15 reps
RPE 10
9A
Preacher Hammer Curls
2
8-12 reps
RPE 10
9B
Katana Pushdowns
2
8-12 reps
RPE 10
10
Pullover (Dumbbell)
1
10-15 reps
RPE 10
11A
Preacher Reverse Curls
1
8-12 reps
RPE 10
11B
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
12
Dragon Flag
2
AMRAP
RPE 10
13
Seated Calf Raise
1
12-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Belt Squat2 Sets
8-12 Reps
@10
2
Hip Adductor (Machine)2 Sets
8-12 Reps
@10
3
Back Extension (Weighted)1 Set
8-12 Reps
@10
4
Incline Paused Bench Press (Barbell)2 Sets
6-10 Reps
@10
5
Weighted Neutral Grip Pull-Up (Paused)2 Sets
6-10 Reps
@10
6
Seated Overhead Press (Barbell)1 Set
6-10 Reps
@10
7
Bent Over Row (Barbell)1 Set
6-10 Reps
@10
8A
Seated Dumbbell Lateral Raise1 Set
8-12 Reps
@10
8B
Powell Raise1 Set
8-12 Reps
@10
9A
Hammer Curl2 Sets
6-10 Reps
@10
9B
Dual-Rope Pushdowns2 Sets
8-12 Reps
@10
10
Standing Pullover (Cable)1 Set
8-12 Reps
@10
11A
Reverse Bicep Curl (EZ Bar)1 Set
8-12 Reps
@10
11B
Decline Dumbbell Extensions1 Set
8-12 Reps
@10
12
Decline Sit Up (Weighted)2 Sets
8-12 Reps
@10
13
Seated Calf Raise1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension1 Set
8-12 Reps
@10
1B
Lying Leg Curl1 Set
8-12 Reps
@10
2
Calf Raise (Leg Press)3 Sets
12-20 Reps
@10
3
Incline Fly Press (Dumbbell)3 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@10
5
Standing Behind Neck Shoulder Press (Barbell)2 Sets
8-12 Reps
@10
6
Kelso Shrug2 Sets
8-12 Reps
@10
7
Lu Raise2 Sets
10-15 Reps
@10
8A
Bicep Curl (Barbell)2 Sets
6-10 Reps
@10
8B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@10
9A
Meadows Curl2 Sets
8-12 Reps
@10
9B
Leaning Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
@10
10
Face Pull2 Sets
8-12 Reps
@10
11
Weighted Knee Raises3 Sets
8-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@10
2
Good Morning1 Set
10-15 Reps
@10
3
ATG Leg Press2 Sets
10-15 Reps
@10
4
Bench Press (Close Grip)2 Sets
6-10 Reps
@10
5
Super-Wide Weighted Pull-Ups2 Sets
8-12 Reps
@10
6
Overhead Press (Barbell)1 Set
8-12 Reps
@10
7
Seated Wide-Grip Row (Cable)1 Set
8-12 Reps
@10
8A
Lateral Raise (Cable)1 Set
10-15 Reps
@10
8B
Rear Delt Fly (Cable)1 Set
10-15 Reps
@10
9A
Preacher Hammer Curls2 Sets
8-12 Reps
@10
9B
Katana Pushdowns2 Sets
8-12 Reps
@10
10
Pullover (Dumbbell)1 Set
10-15 Reps
@10
11A
Preacher Reverse Curls1 Set
8-12 Reps
@10
11B
Overhead Tricep Extension (Cable)1 Set
10-15 Reps
@10
12
Dragon Flag2 Sets
AMRAP
@10
13
Seated Calf Raise1 Set
12-20 Reps
@10