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Kong Pyramid Program 1.0

by Edgar Lezama

Program Description

This program is inspired by the popular KONG: Savage Size program. It incorporates the core principles of strength and hypertrophy training, with a specific focus on pyramid and reverse pyramid protocols. The plan follows a five-day split, targeting each major muscle group twice per week to optimize growth and recovery. Workouts are structured to progressively overload key lifts while maintaining a balance between volume and intensity. The ultimate goal is to build size, strength, and muscular endurance through a disciplined and strategic approach to training.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2025 05:02
  • Last Edited
    Jun 18, 2025 08:00

Summary

The Kong Pyramid Program 1.0 is a dynamic 12-week training regimen designed to build strength and muscle through a structured 5-day split. Each week, you'll engage in targeted workouts focusing on upper push, lower body, and upper pull movements, utilizing a mix of barbells, dumbbells, and machines for comprehensive muscle activation. With progressive rep schemes and varied intensity, this program challenges you to push your limits while ensuring balanced development. Get ready to elevate your fitness game and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
7
Cable twists
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Cable twists
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Cable twists
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Cable twists
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
7
Cable twists
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Cable twists
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Cable twists
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Cable twists
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
7
Cable twists
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Cable twists
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Cable twists
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
6
Abs Crunch (Machine)
3
15 reps
RPE 10
7
Cable twists
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Hammer Curl (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 6
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Hammer Curl (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 6
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Hammer Curl (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 6
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Seated Row (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Arnold Press
3
10 reps
RPE 7
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Arnold Press
3
10 reps
RPE 9
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Arnold Press
3
10 reps
RPE 10
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Arnold Press
3
10 reps
RPE 7
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Arnold Press
3
10 reps
RPE 9
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Arnold Press
3
10 reps
RPE 10
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Arnold Press
3
10 reps
RPE 7
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Arnold Press
3
10 reps
RPE 8
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Arnold Press
3
10 reps
RPE 9
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Arnold Press
3
10 reps
RPE 10
3
Dip (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Abs Crunch (Machine)
3
15 reps
RPE 7
6
Cable twists
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Abs Crunch (Machine)
3
15 reps
RPE 8
6
Cable twists
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 9
6
Cable twists
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
6
Cable twists
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Abs Crunch (Machine)
3
15 reps
RPE 7
6
Cable twists
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Abs Crunch (Machine)
3
15 reps
RPE 8
6
Cable twists
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 9
6
Cable twists
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
6
Cable twists
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Abs Crunch (Machine)
3
15 reps
RPE 7
6
Cable twists
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Abs Crunch (Machine)
3
15 reps
RPE 8
6
Cable twists
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Abs Crunch (Machine)
3
15 reps
RPE 9
6
Cable twists
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Abs Crunch (Machine)
3
15 reps
RPE 10
6
Cable twists
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@7
@7
@7
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@7
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@7
@7
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7
7
Cable twists
3 Sets
12-15 Reps
@7
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@7
@7
@7
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Hammer Curl (Cable)
3 Sets
15 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Arnold Press
3 Sets
10 Reps
@7
3
Dip (Assisted)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@7
@7
@7
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@7
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@7
@7
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Abs Crunch (Machine)
3 Sets
15 Reps
@7
6
Cable twists
3 Sets
12-15 Reps
@7