Program Description
4 Day Synchronous Rotation Rotation: Upper, Lower, Off, Push, Pull, Off, Off - Full body weekly coverage - Special focus on the Shoulders, Traps, Forearms, Neck - Cut body fat 15-25 lbs. - Gain/ retain muscle tissue while cutting
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedOct 02, 2024 04:31
- Last EditedJun 18, 2025 12:11

Summary
Unleash your inner beast with the "Tiger Killer - Orochi Doppo" program, a comprehensive 12-week journey designed to sculpt your physique and enhance your strength. Committing to four days a week, you'll tackle a balanced mix of upper and lower body workouts, incorporating exercises like weighted dips, trap bar deadlifts, and incline bench presses. Each session is meticulously crafted to push your limits, ensuring you build muscle and power efficiently. Get ready to transform your training and achieve the results you've always aimed for!
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
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-10 reps
RPE 7-9
2
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 7-9
4
Seated Row (Machine)
2
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 6-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7-9
7
Seated Dip (Machine)
2
8-12 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
6-10 reps
RPE 6-8
2
Leg Extension
2
6-10 reps
RPE 7-9
3
Trap Bar Deadlift
1
8-12 reps
RPE 6-8
4
Glute Bridge (Barbell)
2
8-12 reps
RPE 6-8
5
Neck Extension
2
12 reps
-
6
Neck Curl
2
12 reps
-
7
Wrist Curls
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-9
2
Overhead Press (Dumbbell)
3
6-8 reps
RPE 7-9
3
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7-9
4
Chest Press (Machine)
2
8-12 reps
RPE 7-9
5
Seated Dip (Machine)
3
10-12 reps
RPE 7-8
6
Push Up
2
6-10 reps
RPE 7-9
7
Lateral Raise (Cable)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 6-8
2
Back Extension
2
10-12 reps
RPE 6-8
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 6-8
4
Neck Extension
2
12 reps
RPE 6-7
5
Neck Curl
2
12 reps
-
6
Power Shrug
3
8-12 reps
RPE 7-9
7
Rear Delt Fly (Machine)
2
10-12 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)2 Sets
6-10 Reps
@7-9
2
Pull-Up (Neutral Grip, Weighted)2 Sets
5-8 Reps
@7-9
3
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
@7-9
4
Seated Row (Machine)2 Sets
8-12 Reps
@7-9
5
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@6-9
6
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
@7-9
7
Seated Dip (Machine)2 Sets
8-12 Reps
@6-8
Day 2
1
Hamstring Curl2 Sets
6-10 Reps
@6-8
2
Leg Extension2 Sets
6-10 Reps
@7-9
3
Trap Bar Deadlift1 Set
8-12 Reps
@6-8
4
Glute Bridge (Barbell)2 Sets
8-12 Reps
@6-8
5
Neck Extension2 Sets
12 Reps
-
6
Neck Curl2 Sets
12 Reps
-
7
Wrist Curls2 Sets
12 Reps
-
8
Hammer Curl2 Sets
12 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
@7-9
2
Overhead Press (Dumbbell)3 Sets
6-8 Reps
@7-9
3
Lateral Raise (Dumbbell)2 Sets
15-20 Reps
@7-9
4
Chest Press (Machine)2 Sets
8-12 Reps
@7-9
5
Seated Dip (Machine)3 Sets
10-12 Reps
@7-8
6
Push Up2 Sets
6-10 Reps
@7-9
7
Lateral Raise (Cable)2 Sets
10-12 Reps
@7-9
Day 4
1
Pull-Up (Weighted)3 Sets
6-8 Reps
@6-8
2
Back Extension2 Sets
10-12 Reps
@6-8
3
Romanian Deadlift (Barbell)1 Set
8-12 Reps
@6-8
4
Neck Extension2 Sets
12 Reps
@6-7
5
Neck Curl2 Sets
12 Reps
-
6
Power Shrug3 Sets
8-12 Reps
@7-9
7
Rear Delt Fly (Machine)2 Sets
10-12 Reps
@7-9