Program Description
Just start from now!.
Program Overview
- LevelIntermediate
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout20 minutes
- CreatedOct 08, 2024 12:47
- Last EditedJun 18, 2025 08:28

Summary
The Ezra_Yk Program is a comprehensive 12-week strength training regimen designed for those ready to elevate their fitness game. With six training days each week, you'll focus on compound lifts and targeted isolation exercises to build muscle and increase strength across all major muscle groups. This program emphasizes proper form and progressive overload, ensuring you maximize your gains while minimizing the risk of injury. Equip yourself with a full gym and get ready to transform your physique and boost 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
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
10 reps
RPE 7
2
Incline Bench Press (Barbell)
1
10 reps
RPE 7
3
Pec Deck (Machine)
1
10 reps
RPE 7.5
4
Tricep Rope Push Down (Cable)
1
12 reps
RPE 8
5
Single Arm Overhead Tricep Extension
1
10 reps
RPE 6.5
6
Tricep Kickback
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 8
2
Lat Pulldown
1
10 reps
RPE 8
3
T-Bar Row
1
10 reps
RPE 8.5
4
Hammer Curl
1
12 reps
RPE 7.5
5
Bicep Curl (Cable)
1
12 reps
RPE 8
6
Concentration Curl
1
15 reps
RPE 6.5
7
Wrist Curls
1
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 10
2
Hack Squat
1
15 reps
RPE 8.5
3
Leg Press
1
12 reps
RPE 10
4
Shoulder Press (Machine)
1
15 reps
RPE 8.5
5
Y Raise
1
10 reps
RPE 8
6
Front Raise
1
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)1 Set
10 Reps
@7
2
Incline Bench Press (Barbell)1 Set
10 Reps
@7
3
Pec Deck (Machine)1 Set
10 Reps
@7.5
4
Tricep Rope Push Down (Cable)1 Set
12 Reps
@8
5
Single Arm Overhead Tricep Extension1 Set
10 Reps
@6.5
6
Tricep Kickback1 Set
15 Reps
@8
Day 2
1
Face Pull1 Set
10 Reps
@8
2
Lat Pulldown1 Set
10 Reps
@8
3
T-Bar Row1 Set
10 Reps
@8.5
4
Hammer Curl1 Set
12 Reps
@7.5
5
Bicep Curl (Cable)1 Set
12 Reps
@8
6
Concentration Curl1 Set
15 Reps
@6.5
7
Wrist Curls1 Set
15 Reps
@8
Day 4
1
Bench Press (Paused)1 Set
10 Reps
@7
2
Incline Bench Press (Barbell)1 Set
10 Reps
@7
3
Pec Deck (Machine)1 Set
10 Reps
@7.5
4
Tricep Rope Push Down (Cable)1 Set
12 Reps
@8
5
Single Arm Overhead Tricep Extension1 Set
10 Reps
@6.5
6
Tricep Kickback1 Set
15 Reps
@8
Day 5
1
Face Pull1 Set
10 Reps
@8
2
Lat Pulldown1 Set
10 Reps
@8
3
T-Bar Row1 Set
10 Reps
@8.5
4
Hammer Curl1 Set
12 Reps
@7.5
5
Bicep Curl (Cable)1 Set
12 Reps
@8
6
Concentration Curl1 Set
15 Reps
@6.5
7
Wrist Curls1 Set
15 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)1 Set
10 Reps
@10
2
Hack Squat1 Set
15 Reps
@8.5
3
Leg Press1 Set
12 Reps
@10
4
Shoulder Press (Machine)1 Set
15 Reps
@8.5
5
Y Raise1 Set
10 Reps
@8
6
Front Raise1 Set
10 Reps
@8
Day 6
1
Romanian Deadlift (Barbell)1 Set
10 Reps
@10
2
Hack Squat1 Set
15 Reps
@8.5
3
Leg Press1 Set
12 Reps
@10
4
Shoulder Press (Machine)1 Set
15 Reps
@8.5
5
Y Raise1 Set
10 Reps
@8
6
Front Raise1 Set
10 Reps
@8