Program Description
Build
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 10, 2025 04:36
- Last EditedJun 18, 2025 08:08
Summary
Transform your physique with the Manik Juice 2.0 program, a dynamic 12-week journey designed for serious lifters. Committing just four days a week, you'll tackle a mix of push, leg, and pull workouts, focusing on compound movements and targeted isolation exercises. Each session is structured to enhance strength, build muscle, and improve overall fitness, utilizing equipment typically found in a garage gym. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
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
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
4
Dumbbell Row
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 7.5
2
Lat Pulldown
3
8 reps
RPE 7.5
3
Dumbbell Row
3
8 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
3
8 reps
RPE 7.5
5
Face Pull
5
15 reps
RPE 7.5
6A
Hammer Curl
3
8 reps
RPE 7.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 7.5
7
Lat Pulldown (Single Arm)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
RPE 7.5
2
Overhead Press (Barbell)
3
8 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
4A
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
4B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5A
Skull Crusher (Barbell)
3
8 reps
RPE 7.5
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
4
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7.5
3
Leg Press
4
8 reps
RPE 7.5
4
Leg Curl
3
8 reps
RPE 7.5
5
Leg Extension
5
7 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
2
Rear Delt Fly (Dumbbell)
3
8 reps
RPE 7.5
3
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
4A
Seated Dumbbell Curl
3
8 reps
RPE 7.5
4B
Hammer Curl (Cable)
3
10 reps
RPE 7.5
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
5B
Incline Y- Lateral Raise
3
12 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)5 Sets
8 Reps
@7.5
2
Overhead Press (Barbell)3 Sets
8 Reps
@7.5
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@7.5
4A
Tricep Pushdown (Cable)3 Sets
8 Reps
@7.5
4B
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7.5
5A
Skull Crusher (Barbell)3 Sets
8 Reps
@7.5
5B
Lateral Raise (Dumbbell)3 Sets
15 Reps
@7.5
Day 3
1
Squat (Smith Machine)5 Sets
5 Reps
@7.5
2
Romanian Deadlift (Dumbbell)3 Sets
8 Reps
@7.5
3
Leg Press4 Sets
8 Reps
@7.5
4
Leg Curl3 Sets
8 Reps
@7.5
5
Leg Extension5 Sets
7 Reps
@7.5
6
Standing Calf Raise3 Sets
15 Reps
@7.5
7
Seated Calf Raise3 Sets
15 Reps
@7.5
Day 4
1
Seated Overhead Press (Dumbbell)3 Sets
8 Reps
@7.5
2
Rear Delt Fly (Dumbbell)3 Sets
8 Reps
@7.5
3
Close Grip Bench Press (Smith Machine)3 Sets
8 Reps
@7.5
4A
Seated Dumbbell Curl3 Sets
8 Reps
@7.5
4B
Hammer Curl (Cable)3 Sets
10 Reps
@7.5
5A
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
@7.5
5B
Incline Y- Lateral Raise3 Sets
12 Reps
@7.5
Day 1
1
Trap Bar Deadlift3 Sets
5 Reps
@7.5
2
Lat Pulldown3 Sets
8 Reps
@7.5
3
Lat Pulldown (Close Grip)3 Sets
8 Reps
@7.5
4
Dumbbell Row3 Sets
8 Reps
@7.5
5
Face Pull5 Sets
15 Reps
@7.5
6A
Hammer Curl3 Sets
8 Reps
@7.5
6B
Bicep Curl (Cable)3 Sets
12 Reps
@7.5
7
Concentration Curl3 Sets
12 Reps
@7.5
8
Lat Pulldown (Single Arm)3 Sets
12 Reps
@7.5