Program Description
שבוע 1-4: כמות- יותר היפרטרופיה שבועות 5-8: פירמידות- חוזק שבועות 9-12: פירמידות הפוכות- חוזקקקק כמו שאבא לימד אותי
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 31, 2024 09:13
- Last EditedAug 11, 2024 09:47
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 (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
9
Bicep Curl (EZ Bar)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
12 reps
12 reps
RPE 6
RPE 7
2
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Upright Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
8
Chest Fly (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Upright Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
8
Chest Fly (Machine)
1
1
1
15 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
2
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Lateral Raise (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
5
Upright Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
6
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
7
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
8
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
5
Upright Row (Cable)
2
15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
7
Bench Press (Dumbbell)
2
15 reps
RPE 7
8
Chest Fly (Machine)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
6
Standing Calf Raise
2
20 reps
RPE 7
7
Wrist Curls
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
4
Bulgarian Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 10
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15 reps
RPE 7
2
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
3
Seated Row (Cable)
2
20 reps
RPE 7
4
Lat Pulldown
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
20 reps
RPE 7
7
Shrug (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Bicep Curl (EZ Bar)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
RPE 7
2
Squat (Barbell)
2
15 reps
RPE 7
3
Back Extension (Weighted)
2
15 reps
RPE 7
4
Leg Press
2
15 reps
RPE 7
5
Hamstring Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
2
20 reps
RPE 7
7
Wrist Curls
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Standing Calf Raise
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
7
Wrist Curls
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 7
2
Alternating Dumbbell Curl
2
15 reps
RPE 7
3
Preacher Curl (Barbell)
2
15 reps
RPE 7
4
Seated Row (Cable)
2
15 reps
RPE 7
5
Lat Pulldown
2
15 reps
RPE 7
6
Dip (Weighted)
2
15 reps
RPE 7
7
Tricep Pushdown (Cable)
2
20 reps
RPE 7
8
Shrug (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Dip (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
8
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
8
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 10
8
Shrug (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 10
Week 1
1 / 12 Weeks
Day 5
1
Bicep Curl (Barbell)2 Sets
15 Reps
@7
2
Alternating Dumbbell Curl2 Sets
15 Reps
@7
3
Preacher Curl (Barbell)2 Sets
15 Reps
@7
4
Seated Row (Cable)2 Sets
15 Reps
@7
5
Lat Pulldown2 Sets
15 Reps
@7
6
Dip (Weighted)2 Sets
15 Reps
@7
7
Tricep Pushdown (Cable)2 Sets
20 Reps
@7
8
Shrug (Dumbbell)2 Sets
15 Reps
@7
Day 3
1
Overhead Press (Barbell)2 Sets
15 Reps
@7
2
One Arm Lateral Raise (Cable)2 Sets
15 Reps
@7
3
Seated Row (Cable)2 Sets
20 Reps
@7
4
Lat Pulldown2 Sets
15 Reps
@7
5
Hammer Curl2 Sets
15 Reps
@7
6
Bicep Curl (EZ Bar)2 Sets
20 Reps
@7
7
Shrug (Dumbbell)2 Sets
15 Reps
@7
Day 1
1
Bench Press (Close Grip)2 Sets
15 Reps
@7
2
French Press2 Sets
15 Reps
@7
3
V-Handle Tricep Pushdown (Cable)2 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)2 Sets
15 Reps
@7
5
Upright Row (Cable)2 Sets
15 Reps
@7
6
Incline Bench Press (Dumbbell)2 Sets
15 Reps
@7
7
Bench Press (Dumbbell)2 Sets
15 Reps
@7
8
Chest Fly (Machine)2 Sets
20 Reps
@7
9
Bicep Curl (EZ Bar)2 Sets
15 Reps
@7
Day 4
1
Leg Extension2 Sets
20 Reps
@7
2
Squat (Barbell)2 Sets
15 Reps
@7
3
Back Extension (Weighted)2 Sets
15 Reps
@7
4
Leg Press2 Sets
15 Reps
@7
5
Hamstring Curl2 Sets
15 Reps
@7
6
Calf Raise (Leg Press)2 Sets
20 Reps
@7
7
Wrist Curls2 Sets
20 Reps
@7
Day 2
1
Hamstring Curl2 Sets
20 Reps
@7
2
Romanian Deadlift (Barbell)2 Sets
15 Reps
@7
3
Leg Press2 Sets
15 Reps
@7
4
Bulgarian Split Squat (Barbell)2 Sets
12 Reps
@7
5
Leg Extension2 Sets
15 Reps
@7
6
Standing Calf Raise2 Sets
20 Reps
@7
7
Wrist Curls2 Sets
20 Reps
@7