Program Description
To pack on muscle and focus on getting strong in all angles and movement ranges.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 22, 2024 04:54
- Last EditedAug 24, 2024 04:53
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
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Barbell)
2
6-10 reps
RPE 10
4
Barbell Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
10-15 reps
RPE 10
7B
Pec Deck (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6B
Hammer Curl (Cable)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Lu Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 10
2
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
8-12 reps
RPE 10
6A
Dual-Rope Pushdowns
2
8-12 reps
RPE 10
6B
Preacher Hammer Curls (Machine)
2
6-10 reps
RPE 10
7A
Reverse Pec Deck
2
6-10 reps
RPE 10
7B
Pec Deck (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-10 reps
RPE 10
2
Lying Leg Curl
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
6
Captains Chair Leg Raises
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)2 Sets
6-10 Reps
@10
2
Chin-Up (Weighted)2 Sets
6-10 Reps
@10
3
V-Handle Tricep Pushdown (Cable)2 Sets
6-10 Reps
@10
4
Incline Curl (Dumbbell)2 Sets
6-10 Reps
@10
5
One Arm Lateral Raise (Cable)2 Sets
8-12 Reps
@10
6A
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
@10
6B
Hammer Curl (Cable)2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)2 Sets
6-10 Reps
@10
8
Lu Raise2 Sets
8-12 Reps
@10
Day 4
1
Leg Extension2 Sets
6-10 Reps
@10
2
Lying Leg Curl2 Sets
6-10 Reps
@10
3
High Bar Squat (Barbell)2 Sets
6-10 Reps
@10
4
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
@10
5
Decline Sit Up (Weighted)3 Sets
8-12 Reps
@10
6
Captains Chair Leg Raises3 Sets
8-12 Reps
@10
Day 1
1
Seated Overhead Press (Barbell)2 Sets
6-10 Reps
@10
2
Pull-Up (Weighted)2 Sets
6-10 Reps
@10
3
Incline Bench Press (Barbell)2 Sets
6-10 Reps
@10
4
Barbell Row2 Sets
6-10 Reps
@10
5
One Arm Lateral Raise (Cable)2 Sets
8-12 Reps
@10
6A
Dual-Rope Pushdowns2 Sets
8-12 Reps
@10
6B
Bicep Curl (Barbell)2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)2 Sets
6-10 Reps
@10
8
Chest Fly (Cable)2 Sets
10-15 Reps
@10
Day 3
1
Bench Press (Barbell)2 Sets
6-10 Reps
@10
2
Pull-Up (Neutral Grip, Weighted)2 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
@10
4
T-Bar Row2 Sets
6-10 Reps
@10
5
One Arm Lateral Raise (Cable)2 Sets
8-12 Reps
@10
6A
Dual-Rope Pushdowns2 Sets
8-12 Reps
@10
6B
Preacher Hammer Curls (Machine)2 Sets
6-10 Reps
@10
7
Rear Delt Fly (Cable)2 Sets
6-10 Reps
@10
8
Chest Fly (Cable)2 Sets
10-15 Reps
@10