Program Description
This is an Intermediate- Advanced level bodybuilding program. The balance of this program is all round so aims to improve all areas equally. Progression is a double progressive overloads system. First max the rep range to failure then increase weight. E.g: if the set is 8-12 and you fail at 12 or above that session. The next time this session is done you will up the weight and aim to go to failure in the desired rep range. Set Intensifiers: This program has no intensifiers. However that doesn’t mean you don’t have to do any. I do recommend that you run drop sets in some of the machine or isolation dumbbell exercises. Diet: This program works best in a surplus but can be run in a deficit. No drop sets if you run in a deficit.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 17, 2024 03:27
- Last EditedJul 17, 2024 03:56
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
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
3
8-12 reps
RPE 9.5
3
Lateral Raise (Machine)
4
8-12 reps
RPE 10
4
High Row
2
8-12 reps
RPE 10
5
Seated Row (Machine)
2
8-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-10 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Back Extension
3
8-12 reps
RPE 9
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 9.5
7
Seated Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
12-15 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Dip (Weighted)
2
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
6-10 reps
10-12 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
4
Lat Pulldown
2
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Bayesian Curl
3
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
2
1
8-12 reps
20-20 reps
RPE 10
RPE 10
3
Walking Lunge
2
30 reps
RPE 10
4
Lunge (Barbell)
1
20 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Back Extension
3
10-12 reps
RPE 10
7
Seated Calf Raise
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
6-10 Reps
@10
2
Pec Deck (Machine)3 Sets
8-12 Reps
@9.5
3
Lateral Raise (Machine)4 Sets
8-12 Reps
@10
4
High Row2 Sets
8-12 Reps
@10
5
Seated Row (Machine)2 Sets
8-12 Reps
@10
6
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
@9.5
7
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
@9.5
Day 2
1
Hack Squat2 Sets
6-10 Reps
@10
2
Leg Extension3 Sets
8-12 Reps
@10
3
Leg Curl2 Sets
8-12 Reps
@10
4
Back Extension3 Sets
8-12 Reps
@9
5
Hip Adductor (Machine)3 Sets
12-15 Reps
@9.5
6
Hip Thrust (Barbell)2 Sets
8-12 Reps
@9.5
7
Seated Calf Raise3 Sets
10 Reps
@10
Day 3
1
Bench Press (Dumbbell)2 Sets
1 Set
6-10 Reps
10-12 Reps
@10
@10
2
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
8-12 Reps
12-15 Reps
@10
@10
3
Chest Fly (Cable)3 Sets
12-15 Reps
@10
4
One Arm Lateral Raise (Cable)3 Sets
12-15 Reps
@10
5
Dip (Weighted)2 Sets
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)3 Sets
10-12 Reps
@10
Day 4
1
Barbell Row2 Sets
1 Set
6-10 Reps
10-12 Reps
@10
@10
2
Stiff Leg Deadlift3 Sets
8-12 Reps
@10
3
Chest Supported Row (Machine)2 Sets
8-12 Reps
@10
4
Lat Pulldown2 Sets
10-12 Reps
@10
5
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
@10
6
Bayesian Curl3 Sets
10-15 Reps
@10
7
Hammer Curl3 Sets
8-12 Reps
@10
Day 5
1
Lying Leg Curl3 Sets
8-12 Reps
@10
2
Leg Press (45 Degrees)2 Sets
1 Set
8-12 Reps
20-20 Reps
@10
@10
3
Walking Lunge2 Sets
30 Reps
@10
4
Lunge (Barbell)1 Set
20 Reps
@10
5
Leg Extension3 Sets
8-12 Reps
@10
6
Back Extension3 Sets
10-12 Reps
@10
7
Seated Calf Raise3 Sets
10 Reps
@10