Program Description
This program is a healthy mix of strength training exercises that prioritize strength over muscle hypertrophy, and muscle hypertrophy training to help you build that MEATY muscles that Thor has in the comics I will say Thors physique is almost impossible to achieve naturally and would be difficult on gear. But you can still build a very solid physique and still build your strength Good luck, train hard, and hope your qualify as worthy
Program Overview
- LevelIntermediate, Novice
- GoalPowerlifting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedDec 26, 2024 02:57
- Last EditedJun 28, 2025 07:27
Summary
Unleash your inner superhero with the Comic Thor Build program! Over the course of 12 weeks, this intensive 7-day-a-week regimen focuses on building raw strength through a variety of compound lifts and targeted exercises. Each session is designed to challenge your limits, featuring key movements like the bench press, deadlift, and pull-ups, ensuring you develop a powerful physique reminiscent of the God of Thunder. Perfect for those ready to push their boundaries, this program will elevate your strength game to new heights!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Triceps
8.8%
Hamstrings
8.3%
Upper Back
8.1%
Front Delts
7.3%
Chest
7.2%
Abs
7%
Glutes
6.7%
Lats
6.4%
Middle Delts
6.2%
Biceps
6.1%
Rear Delts
3.8%
Lower Back
3.3%
Abductors
2.8%
Forearms
2.2%
Calves
1.9%
Adductors
1.9%
Other
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
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 (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3-6 reps
3-6 reps
3-6 reps
3-6 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Pull-Up (Assisted)
4
15+ reps
RPE 10
3
Overhead Press (Barbell)
2
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 9
RPE 9.5
RPE 10
4
Single Arm Row (Dumbbell)
3
6-8 reps
-
5
Dip (Bodyweight)
4
15+ reps
RPE 10
6
Preacher Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
7
Landmine Twist
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
Deadlift (Paused)
5
3-5 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
10 mins
-
2
Squat (Barbell)
5
3-5 reps
-
3
Good Morning
3
10 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
Deadlift (Paused)
5
3-5 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
10 mins
-
2
Squat (Barbell)
5
3-5 reps
-
3
Good Morning
3
10 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
Deadlift (Paused)
5
3-5 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
10 mins
-
2
Squat (Barbell)
5
3-5 reps
-
3
Good Morning
3
10 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
Deadlift (Paused)
5
3-5 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
10 mins
-
2
Squat (Barbell)
5
3-5 reps
-
3
Good Morning
3
10 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
Deadlift (Paused)
5
3-5 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
10 mins
-
2
Squat (Barbell)
5
3-5 reps
-
3
Good Morning
3
10 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
-
2
Deadlift (Paused)
5
3-5 reps
-
3
Leg Press
4
6-8 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bike
1
10 mins
-
2
Squat (Barbell)
5
3-5 reps
-
3
Good Morning
3
10 reps
-
4
Leg Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Calf Raise (Leg Press)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chest Fly (Cable)
2
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9.5
5
Single Arm Pushdown
2
8-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7
Shoulder Press (Machine)
2
8-12 reps
RPE 10
8
Hanging Leg Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Chin-Up (Bodyweight)
2
15+ reps
RPE 10
4
Preacher Curl (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Bayesian Curl
2
8-12 reps
-
6
Reverse Pec Deck
4
12-15 reps
-
7
Bike
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 6
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
5
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9.5
RPE 10
6
Romanian Deadlift (Barbell)
3
6-8 reps
-
7
Hip Abductor (Machine)
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
8-12 reps
-
2
Rear Delt Fly (Cable)
3
8-12 reps
-
3
Wrist Curls
2
10-12 reps
-
4
Dead Hang
2
15-45 secs
-
5
Side Crunch (Cable)
3
12-15 reps
-
6
Oblique Crunch
3
25 reps
-
7
Bike
1
60 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@8
@8.5
@9
@9.5
@10
2
Pull-Up (Assisted)4 Sets
15+ Reps
@10
3
Overhead Press (Barbell)2 Sets
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9.5
@10
4
Single Arm Row (Dumbbell)3 Sets
6-8 Reps
-
5
Dip (Bodyweight)4 Sets
15+ Reps
@10
6
Preacher Curl (Dumbbell)2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
7
Landmine Twist2 Sets
10-12 Reps
-
Day 2
1
Good Morning3 Sets
8 Reps
-
2
Deadlift (Paused)5 Sets
3-5 Reps
-
3
Leg Press4 Sets
6-8 Reps
-
4
Leg Curl3 Sets
6-8 Reps
@9
5
Leg Extension3 Sets
6-8 Reps
@9
6
Calf Raise (Leg Press)4 Sets
12-15 Reps
-
Day 3
1
Rest1 Set
1440 mins
@10
Day 5
1
Lat Pulldown (Close Grip)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Chest Supported Row (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Chin-Up (Bodyweight)2 Sets
15+ Reps
@10
4
Preacher Curl (Barbell)1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
5
Bayesian Curl2 Sets
8-12 Reps
-
6
Reverse Pec Deck4 Sets
12-15 Reps
-
7
Bike1 Set
30 mins
-
Day 4
1
Incline Chest Press (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
2
Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Chest Fly (Cable)2 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9.5
5
Single Arm Pushdown2 Sets
8-12 Reps
@10
6
One Arm Lateral Raise (Cable)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
7
Shoulder Press (Machine)2 Sets
8-12 Reps
@10
8
Hanging Leg Raise3 Sets
15-20 Reps
-
Day 6
1
Leg Extension2 Sets
8-12 Reps
@6
2
Hack Squat2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
3
Bulgarian Split Squat (Dumbbell)2 Sets
6-8 Reps
@9
4
Leg Extension2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
5
Leg Curl2 Sets
1 Set
6-8 Reps
6-8 Reps
@9.5
@10
6
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
-
7
Hip Abductor (Machine)3 Sets
8-12 Reps
-
8
Hip Adductor (Machine)3 Sets
8-12 Reps
-
Day 7
1
Lateral Raise (Cable)3 Sets
8-12 Reps
-
2
Rear Delt Fly (Cable)3 Sets
8-12 Reps
-
3
Wrist Curls2 Sets
10-12 Reps
-
4
Dead Hang2 Sets
15-45 secs
-
5
Side Crunch (Cable)3 Sets
12-15 Reps
-
6
Oblique Crunch3 Sets
25 Reps
-
7
Bike1 Set
60 mins
-