Program Description
I wanted a program that leaves my weekends open. This has ample rest days in the week for naturals, while also allowing you to stay within the weekday only format. Monday- Chest and Back Tuesday- Arms and Shoulders Wednesday- Legs and Lower Back Thursday- Rest Friday- Full-Body Saturday- Rest Sunday- Rest Full-Body workout: • Start of with weight you can do for 12-15 reps • If you are unable to complete 12 reps, lower weight 10lbs • If you can 17 reps, raise the weight by 10lbs • When you get stronger and can do 16 reps, raise the weight 10lbs • Start with 12 reps and work to 16 before raising the weight again • Can increase sets, when necessaryj
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJul 22, 2024 03:53
- Last EditedSep 17, 2024 01:36
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
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
1B
Pullover (Dumbbell)
3
8-12 reps
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
2B
Meadow Row
3
8-12 reps
3A
Dip (Weighted)
3
8-12 reps
3B
Pull-Up (Bodyweight)
3
AMRAP
4A
Chest Fly (Cable)
3
10-15 reps
4B
Lat Pulldown (Close Grip)
3
8-12 reps
5A
Shrug (Dumbbell)
4
10-15 reps
5B
Decline Sit Up (Weighted)
4
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
8-15 reps
1B
Incline Curl (Dumbbell)
3
8-12 reps
2A
French Press
3
8-12 reps
2B
Face Pull
3
10-15 reps
3A
Bicep Curl (Cable)
4
10-12 reps
3B
Tricep Rope Push Down (Cable)
4
8-15 reps
3C
Lateral Raise (Cable)
4
8-15 reps
4A
Reverse Wrist Curl (Barbell)
3
10-15 reps
4B
Wrist Curls
3
10-15 reps
4C
Windshield Wipers
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-20 reps
2
Leg Extension
3
12-15 reps
3
Romanian Deadlift (Barbell)
3
10-12 reps
4
Lying Leg Curl
3
12-15 reps
5A
Hip Abductor (Machine)
4
10-15 reps
5B
Standing Calf Raise
4
10-20 reps
6A
Decline Sit Up (Weighted)
3
10-20 reps
6B
Leg Raise (Captain's Chair)
3
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
1
12-16 reps
RPE 10
2
Overhead Press (Barbell)
1
12-16 reps
RPE 10
3
Chest Press (Machine)
1
12-16 reps
RPE 10
4
Incline Chest Press (Machine)
1
12-16 reps
RPE 10
5
Bent Over Row (Barbell)
1
12-16 reps
RPE 10
6
Pullover (Dumbbell)
1
12-16 reps
RPE 10
7
Shrug (Trap Bar)
1
12-16 reps
RPE 10
8
Bicep Curl (Barbell)
1
12-16 reps
RPE 10
9
Hammer Curl
1
12-16 reps
RPE 10
10
Seated Dip (Machine)
1
12-16 reps
RPE 10
11
Skull Crusher
1
12-16 reps
RPE 10
12
Step-Up (Weighted)
1
12-16 reps
RPE 10
13
Hip Thrust (Barbell)
1
12-16 reps
RPE 10
14A
Seated Calf Raise
2
12-16 reps
RPE 10
14B
Ab Wheel
2
AMRAP
RPE 10
14C
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1A
Seated Shoulder Press (Dumbbell)3 Sets
8-15 Reps
1B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
2A
French Press3 Sets
8-12 Reps
2B
Face Pull3 Sets
10-15 Reps
3A
Bicep Curl (Cable)4 Sets
10-12 Reps
3B
Tricep Rope Push Down (Cable)4 Sets
8-15 Reps
3C
Lateral Raise (Cable)4 Sets
8-15 Reps
4A
Reverse Wrist Curl (Barbell)3 Sets
10-15 Reps
4B
Wrist Curls3 Sets
10-15 Reps
4C
Windshield Wipers3 Sets
10-20 Reps
Day 4
1
Upright Row (Barbell)1 Set
12-16 Reps
@10
2
Overhead Press (Barbell)1 Set
12-16 Reps
@10
3
Chest Press (Machine)1 Set
12-16 Reps
@10
4
Incline Chest Press (Machine)1 Set
12-16 Reps
@10
5
Bent Over Row (Barbell)1 Set
12-16 Reps
@10
6
Pullover (Dumbbell)1 Set
12-16 Reps
@10
7
Shrug (Trap Bar)1 Set
12-16 Reps
@10
8
Bicep Curl (Barbell)1 Set
12-16 Reps
@10
9
Hammer Curl1 Set
12-16 Reps
@10
10
Seated Dip (Machine)1 Set
12-16 Reps
@10
11
Skull Crusher1 Set
12-16 Reps
@10
12
Step-Up (Weighted)1 Set
12-16 Reps
@10
13
Hip Thrust (Barbell)1 Set
12-16 Reps
@10
14A
Seated Calf Raise2 Sets
12-16 Reps
@10
14B
Ab Wheel2 Sets
AMRAP
@10
14C
Hanging Leg Raise2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Barbell)3 Sets
8-12 Reps
1B
Pullover (Dumbbell)3 Sets
8-12 Reps
2A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
2B
Meadow Row3 Sets
8-12 Reps
3A
Dip (Weighted)3 Sets
8-12 Reps
3B
Pull-Up (Bodyweight)3 Sets
AMRAP
4A
Chest Fly (Cable)3 Sets
10-15 Reps
4B
Lat Pulldown (Close Grip)3 Sets
8-12 Reps
5A
Shrug (Dumbbell)4 Sets
10-15 Reps
5B
Decline Sit Up (Weighted)4 Sets
10-20 Reps
Day 3
1
Hack Squat3 Sets
10-20 Reps
2
Leg Extension3 Sets
12-15 Reps
3
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
4
Lying Leg Curl3 Sets
12-15 Reps
5A
Hip Abductor (Machine)4 Sets
10-15 Reps
5B
Standing Calf Raise4 Sets
10-20 Reps
6A
Decline Sit Up (Weighted)3 Sets
10-20 Reps
6B
Leg Raise (Captain's Chair)3 Sets
10-20 Reps