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 EditedOct 10, 2024 03:50
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