Program Description
frecuencia 2 de todos los grupos musculares del tren superior
Program Overview
- LevelAdvanced, Intermediate
- GoalPowerbuilding, Bodyweight Fitness, Bodybuilding
- EquipmentGarage Gym
- Program Length9 weeks
- Time Per Workout100 minutes
- CreatedOct 14, 2024 03:08
- Last EditedOct 28, 2024 12:56
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
77.5%
2
Chin-Up (Weighted)
3
8 reps
55%
3
Dip (Weighted)
3
8 reps
55%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
8 reps
70%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
80%
2
Chin-Up (Weighted)
3
7 reps
57.5%
3
Dip (Weighted)
3
7 reps
57.5%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
7 reps
72.5%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Chin-Up (Weighted)
3
6 reps
60%
3
Dip (Weighted)
3
6 reps
60%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
6 reps
75%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
77.5%
2
Chin-Up (Weighted)
3
8 reps
55%
3
Dip (Weighted)
3
8 reps
55%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
8 reps
70%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
80%
2
Chin-Up (Weighted)
3
7 reps
57.5%
3
Dip (Weighted)
3
7 reps
57.5%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
7 reps
72.5%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Chin-Up (Weighted)
3
6 reps
60%
3
Dip (Weighted)
3
6 reps
60%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
6 reps
75%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
77.5%
2
Chin-Up (Weighted)
3
8 reps
55%
3
Dip (Weighted)
3
8 reps
55%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
8 reps
70%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
80%
2
Chin-Up (Weighted)
3
7 reps
57.5%
3
Dip (Weighted)
3
7 reps
57.5%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
7 reps
72.5%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
82.5%
2
Chin-Up (Weighted)
3
6 reps
60%
3
Dip (Weighted)
3
6 reps
60%
4
Barbell Row
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 10
RPE 9
RPE 10
5
Military Press (Barbell)
3
6 reps
75%
6
Chinese Lateral Elevations
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
82.5%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
5 reps
82.5%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
82.5%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
5 reps
82.5%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
6 reps
8 reps
82.5%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
6 reps
80%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
85%
77.5%
2
Deadlift (Barbell)
3
5 reps
82.5%
3
Squat (Barbell)
1
20 reps
60%
4
Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hack Squat
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Chinese Plank
1
1
3 mins
3 mins
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
2
Military Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Deficit Push Up
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
5
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
10 reps
10 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
AMRAP
RPE 10
4
Deadlift (Deficit)
1
1
6 reps
6 reps
RPE 9
RPE 10
5
Suitcase Deadlift
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Barbell Row
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Bicep Curl (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Alternating Dumbbell Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
9
Hammer Curl
1
1
20 reps
20 reps
RPE 9
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
77.5%
2
Chin-Up (Weighted)3 Sets
8 Reps
55%
3
Dip (Weighted)3 Sets
8 Reps
55%
4
Barbell Row1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@10
@9
@10
5
Military Press (Barbell)3 Sets
8 Reps
70%
6
Chinese Lateral Elevations2 Sets
1 Set
20 Reps
20 Reps
@9
@10
Day 2
1
Squat (Barbell)1 Set
2 Sets
6 Reps
8 Reps
82.5%
77.5%
2
Deadlift (Barbell)3 Sets
6 Reps
80%
3
Squat (Barbell)1 Set
20 Reps
60%
4
Hamstring Curl1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Hack Squat1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Chinese Plank1 Set
1 Set
3 mins
3 mins
@7
@8
Day 3
1
Dip (Weighted)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
2
Military Press (Barbell)1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Bench Press (Barbell)1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Deficit Push Up1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
5
Skull Crusher (Barbell)1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
French Press1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Tricep Pushdown (Cable)1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Chin-Up (Weighted)1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Pull-Up (Weighted)1 Set
1 Set
10 Reps
10 Reps
@9
@10
3
Pull-Up (Weighted)1 Set
AMRAP
@10
4
Deadlift (Deficit)1 Set
1 Set
6 Reps
6 Reps
@9
@10
5
Suitcase Deadlift1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Barbell Row1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Bicep Curl (Barbell)1 Set
1 Set
12 Reps
12 Reps
@9
@10
8
Alternating Dumbbell Curl1 Set
1 Set
20 Reps
20 Reps
@9
@10
9
Hammer Curl1 Set
1 Set
20 Reps
20 Reps
@9
@10