Program Description
Build muscle in faster-than-average workouts with lower volume work done to failure and using supersets. Equipment and supersets with my local AnyTime Fitness in mind. Sub any exercise with a similar movement pattern if needed or wanted.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedAug 21, 2024 05:09
- Last EditedAug 28, 2024 10:43
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
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 10
2A
Arnold Press
2
6-10 reps
RPE 10
2B
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3A
Incline Curl (Dumbbell)
2
6-12 reps
RPE 10
3B
Overhead Extension (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
4-8 reps
RPE 10
1B
Leg Extension
2
12-20 reps
RPE 10
2A
Leg Press (45 Degrees)
2
8-12 reps
RPE 10
2B
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Hanging Toes To Bar
2
6-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
2
6-10 reps
RPE 10
1B
Seated Row (Machine)
2
6-10 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
2
4-8 reps
RPE 10
2B
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 10
3A
Dip (Weighted)
2
6-10 reps
RPE 10
3B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
12-20 reps
RPE 10
1B
Back Extension (Weighted)
2
6-10 reps
RPE 10
2A
Precor Squat
2
8-15 reps
RPE 10
2B
Precor Squat Calf Raises
2
10-20 reps
RPE 10
3A
Lying Leg Curl
2
6-10 reps
RPE 10
3B
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)2 Sets
6-12 Reps
@10
1B
Chest Supported Row (Dumbbell)2 Sets
8-15 Reps
@10
2A
Arnold Press2 Sets
6-10 Reps
@10
2B
Lat Pulldown (Close Grip)2 Sets
6-10 Reps
@10
3A
Incline Curl (Dumbbell)2 Sets
6-12 Reps
@10
3B
Overhead Extension (Dumbbell)2 Sets
10-15 Reps
@10
Day 2
1A
Stiff Leg Deadlift2 Sets
4-8 Reps
@10
1B
Leg Extension2 Sets
12-20 Reps
@10
2A
Leg Press (45 Degrees)2 Sets
8-12 Reps
@10
2B
Calf Raise (Leg Press)2 Sets
12-20 Reps
@10
3A
Lying Leg Curl2 Sets
6-10 Reps
@10
3B
Hanging Toes To Bar2 Sets
6-20 Reps
@10
Day 3
1A
Chest Press (Machine)2 Sets
6-10 Reps
@10
1B
Seated Row (Machine)2 Sets
6-10 Reps
@10
2A
Pull-Up (Neutral Grip, Weighted)2 Sets
4-8 Reps
@10
2B
Seated Overhead Press (Dumbbell)2 Sets
6-10 Reps
@10
3A
Dip (Weighted)2 Sets
6-10 Reps
@10
3B
Bicep Curl (Dumbbell)2 Sets
6-10 Reps
@10
Day 4
1A
Leg Extension2 Sets
12-20 Reps
@10
1B
Back Extension (Weighted)2 Sets
6-10 Reps
@10
2A
Precor Squat2 Sets
8-15 Reps
@10
2B
Precor Squat Calf Raises2 Sets
10-20 Reps
@10
3A
Lying Leg Curl2 Sets
6-10 Reps
@10
3B
Decline Sit Up (Weighted)2 Sets
6-10 Reps
@10