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 18, 2025 10:45
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!
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4.8 Stars with 10, 000+ Ratings
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
-