Program Description
-Calisthenics & Weights -Shoulder, arm, and leg size -General strength Schedule: Monday: Upper body with rings Tuesday: Leg day Wednesday: Rest Thursday: Upper body with weights Friday: Leg day Saturday: Shoulders & Arms Sunday: Rest
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedSep 14, 2024 04:33
- Last EditedOct 05, 2024 08:08
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
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ring Dip
3
4-10 reps
RPE 9.5
2
Chin-Up (Bodyweight)
2
1
4-10 reps
4-10 reps
RPE 9.5
RPE 10
3
Ring Power Flies
2
4-10 reps
RPE 10
4
Pike Push Up
2
2
1
5-10 reps
5-10 reps
5-10 reps
RPE 9
RPE 9.5
RPE 10
5
Ring Row
3
10-15 reps
RPE 9.5
6A
Ring Tricep Extension
1
2
1
6-12 reps
6-12 reps
6-12 reps
RPE 9
RPE 9.5
RPE 10
6B
Pelican Curls
1
2
1
3-8 reps
3-8 reps
3-8 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-10 reps
RPE 9.5
2
Pull-Up (Weighted)
3
3-10 reps
RPE 9.5
3
Wide Grip Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4
Overhead Press (Barbell)
3
1
3-10 reps
10-15 reps
RPE 9.5
RPE 10
5
One Arm Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6A
Preacher Curl (EZ Bar)
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6B
French Press
2
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
7A
Reverse Pec Deck
2
8-12 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3-10 reps
8-12 reps
RPE 9.5
RPE 10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Sissy Squat
2
6-10 reps
RPE 9.5
4
Leg Press
1
8-12 reps
RPE 10
5
Leg Curl
3
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-10 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
3
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4A
French Press
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4B
Preacher Curl (EZ Bar)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5A
Tricep Pushdown (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
5B
Bicep Curl (Cable)
1
2
6-12 reps
6-12 reps
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)2 Sets
1 Set
3-10 Reps
8-12 Reps
@9.5
@10
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@9
3
Sissy Squat2 Sets
6-10 Reps
@9.5
4
Leg Press1 Set
8-12 Reps
@10
5
Leg Curl3 Sets
6-10 Reps
@10
6
Calf Raise (Leg Press)2 Sets
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
Day 1
1
Ring Dip3 Sets
4-10 Reps
@9.5
2
Chin-Up (Bodyweight)2 Sets
1 Set
4-10 Reps
4-10 Reps
@9.5
@10
3
Ring Power Flies2 Sets
4-10 Reps
@10
4
Pike Push Up2 Sets
2 Sets
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@9
@9.5
@10
5
Ring Row3 Sets
10-15 Reps
@9.5
6A
Ring Tricep Extension1 Set
2 Sets
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9.5
@10
6B
Pelican Curls1 Set
2 Sets
1 Set
3-8 Reps
3-8 Reps
3-8 Reps
@9
@9.5
@10
Day 4
1
High Bar Squat (Barbell)2 Sets
1 Set
3-10 Reps
8-12 Reps
@9.5
@10
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@9
3
Sissy Squat2 Sets
6-10 Reps
@9.5
4
Leg Press1 Set
8-12 Reps
@10
5
Leg Curl3 Sets
6-10 Reps
@10
6
Calf Raise (Leg Press)2 Sets
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
Day 3
1
Bench Press (Barbell)3 Sets
3-10 Reps
@9.5
2
Pull-Up (Weighted)3 Sets
3-10 Reps
@9.5
3
Wide Grip Lat Pulldown1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4
Overhead Press (Barbell)3 Sets
1 Set
3-10 Reps
10-15 Reps
@9.5
@10
5
One Arm Lateral Raise (Cable)1 Set
3 Sets
6-12 Reps
6-12 Reps
@9.5
@10
6A
Preacher Curl (EZ Bar)2 Sets
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10
6B
French Press2 Sets
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10
7A
Reverse Pec Deck2 Sets
8-12 Reps
@10
7B
Pec Deck (Machine)2 Sets
8-12 Reps
@10
Day 5
1
Overhead Press (Barbell)3 Sets
3-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)1 Set
10-15 Reps
@10
3
Lateral Raise (Cable)1 Set
3 Sets
6-12 Reps
6-12 Reps
@9.5
@10
4A
French Press1 Set
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10
4B
Preacher Curl (EZ Bar)2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
5A
Tricep Pushdown (Cable)1 Set
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10
5B
Bicep Curl (Cable)1 Set
2 Sets
6-12 Reps
6-12 Reps
@9.5
@10