Program Description
bodybuilding program designed for “advanced” ego-lifters seeking to maximize muscle growth. This program utilizes a full gym setup to ensure you have all the tools necessary to reach mild discomfort. Get ready to hate the way you look and cry yourself to sleep at night.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedAug 01, 2025 04:50
- Last EditedAug 01, 2025 05:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
2
Leg Extension
1
1
1
8 reps
10 reps
10 reps
RPE 10
RPE 7.5
RPE 7
3
Hamstring Curl
1
1
7 reps
8 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
2
Leg Extension
1
1
1
8 reps
10 reps
10 reps
RPE 10
RPE 7.5
RPE 7
3
Hamstring Curl
1
1
7 reps
8 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
2
Leg Extension
1
1
1
8 reps
10 reps
10 reps
RPE 10
RPE 7.5
RPE 7
3
Hamstring Curl
1
1
7 reps
8 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
2
Leg Extension
1
1
1
8 reps
10 reps
10 reps
RPE 10
RPE 7.5
RPE 7
3
Hamstring Curl
1
1
7 reps
8 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 9
2
Leg Extension
1
1
8 reps
10 reps
RPE 10
RPE 7
3
Hamstring Curl
1
1
6 reps
7 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 9
2
Leg Extension
1
1
8 reps
10 reps
RPE 10
RPE 7
3
Hamstring Curl
1
1
6 reps
7 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 9
2
Leg Extension
1
1
8 reps
10 reps
RPE 10
RPE 7
3
Hamstring Curl
1
1
6 reps
7 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
10 reps
RPE 9
2
Leg Extension
1
1
8 reps
10 reps
RPE 10
RPE 7
3
Hamstring Curl
1
1
6 reps
7 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
12 reps
RPE 9
5
Rear Delt Fly (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Reverse Wrist Curl (Barbell)
1
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
6 reps
RPE 8.5
RPE 7.5
2
Preacher Curl (Dumbbell)
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
1
8 reps
10 reps
RPE 9
RPE 8.5
5
Lateral Raise (Machine)
1
8 reps
RPE 9
6
Shoulder Press (Machine)
1
7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
2
Seated Calf Raise
2
12 reps
RPE 9
3
Rear Delt Fly (Machine)
1
10 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
2
Seated Calf Raise
2
12 reps
RPE 9
3
Rear Delt Fly (Machine)
1
10 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
2
Seated Calf Raise
2
12 reps
RPE 9
3
Rear Delt Fly (Machine)
1
10 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
2
Seated Calf Raise
2
12 reps
RPE 9
3
Rear Delt Fly (Machine)
1
10 reps
RPE 9
4
Reverse Wrist Curl (Barbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Lat Pulldown1 Set
1 Set
6 Reps
6 Reps
@8.5
@7.5
2
Preacher Curl (Dumbbell)1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
3
Chest Fly (Cable)1 Set
1 Set
6 Reps
8 Reps
@9
@8
4
Tricep Pushdown (Cable)1 Set
1 Set
8 Reps
10 Reps
@9
@8.5
5
Lateral Raise (Machine)1 Set
8 Reps
@9
6
Shoulder Press (Machine)1 Set
7 Reps
@10
Day 3
1
Tricep Pushdown (Cable)1 Set
1 Set
8 Reps
10 Reps
@9
@8.5
2
Preacher Curl (Dumbbell)1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
3
Chest Fly (Cable)1 Set
1 Set
6 Reps
8 Reps
@9
@8
4
Lat Pulldown1 Set
1 Set
6 Reps
6 Reps
@8.5
@7.5
5
Lateral Raise (Machine)1 Set
8 Reps
@9
6
Shoulder Press (Machine)1 Set
7 Reps
@10
Day 2
1
Shrug (Barbell)1 Set
1 Set
10 Reps
10 Reps
@9
@8.5
2
Leg Extension1 Set
1 Set
1 Set
8 Reps
10 Reps
10 Reps
@10
@7.5
@7
3
Hamstring Curl1 Set
1 Set
7 Reps
8 Reps
@9
@8
4
Seated Calf Raise1 Set
12 Reps
@9
5
Rear Delt Fly (Machine)1 Set
1 Set
10 Reps
10 Reps
@9
@8.5
6
Reverse Wrist Curl (Barbell)1 Set
1 Set
10 Reps
10 Reps
@7.5
@7
Day 4
1
Shrug (Barbell)1 Set
10 Reps
@9
2
Leg Extension1 Set
1 Set
8 Reps
10 Reps
@10
@7
3
Hamstring Curl1 Set
1 Set
6 Reps
7 Reps
@9
@8
4
Seated Calf Raise1 Set
12 Reps
@9
5
Rear Delt Fly (Machine)1 Set
1 Set
10 Reps
10 Reps
@9
@8.5
6
Reverse Wrist Curl (Barbell)1 Set
10 Reps
@7.5
Day 5
1
Lat Pulldown1 Set
1 Set
6 Reps
6 Reps
@8.5
@7.5
2
Preacher Curl (Dumbbell)1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
3
Chest Fly (Cable)1 Set
1 Set
6 Reps
8 Reps
@9
@8
4
Tricep Pushdown (Cable)1 Set
1 Set
8 Reps
10 Reps
@9
@8.5
5
Lateral Raise (Machine)1 Set
8 Reps
@9
6
Shoulder Press (Machine)1 Set
7 Reps
@10
Day 6
1
Shrug (Barbell)1 Set
1 Set
10 Reps
10 Reps
@9
@8
2
Seated Calf Raise2 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)1 Set
10 Reps
@9
4
Reverse Wrist Curl (Barbell)1 Set
1 Set
10 Reps
10 Reps
@8.5
@7.5