Program Description
This is a direct copy of the Superman Workout Plan by Renaissance Periodization on YT
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 09, 2024 03:03
- Last EditedJun 18, 2025 09:53

Summary
Unleash your potential with the RP Superman WP, a comprehensive 12-week program designed for serious lifters looking to build strength and muscle. With five training days each week, you'll focus on targeted workouts for the chest, delts, and back, utilizing a mix of barbell, dumbbell, and cable exercises. Each session incorporates progressive overload techniques to ensure continuous improvement, pushing your limits while keeping you engaged. Get ready to transform your physique and elevate your performance!
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
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Chest Supported Row (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Good Morning
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3A
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3B
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
2
Pull-Up (Assisted)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Bench Press (Barbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
Tricep Pushdown (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2A
Bayesian Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2B
Katana Extension
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Leg Press
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
2
Y Raise
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Deficit Push Up
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Chest Fly (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Lateral Raise (Dumbbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Upright Row (Dumbbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Chest Supported Row (Machine)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 3
1
Pull-Up (Bodyweight)1 Set
1 Set
AMRAP
AMRAP
@8
@10
2
Pull-Up (Assisted)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Bench Press (Barbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Incline Bench Press (Dumbbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Upright Row (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 5
1
Lateral Raise (Cable)1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
2
Y Raise1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
3
Lat Pulldown (Neutral Grip)1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Lat Prayer1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
5
Deficit Push Up1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
Day 4
1A
Bicep Curl (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
1B
Tricep Pushdown (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2A
Bayesian Curl1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2B
Katana Extension1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Lying Leg Curl1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Leg Press1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 2
1
High Bar Squat (Barbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Good Morning1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3A
Skull Crusher (Barbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
3B
Bicep Curl (EZ Bar)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4A
Incline Curl (Dumbbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4B
Tricep Pushdown (Cable)1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10