Program Description
Phase 1 - Base Hypertrophy (Moderate Volume, Moderate Intensity) Week 6 Semi-Deload week: Avoid failure and train lighter this week to promote recovery and prepare for the next 6 weeks! Phase 2 - Maximum Effort (Low volume, high intensity) Phase 3 - Supercompensation (High volume, moderate intensity) END: Full Deload week: Avoid failure and train lighter this week before running back through Week 1 of the program or onto a new program.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 19, 2024 12:12
- Last EditedJun 18, 2025 08:34

Summary
Transform your physique with the JN-PPL program, a comprehensive 12-week journey designed for serious lifters. This 4-day split focuses on progressive overload, targeting all major muscle groups through a mix of compound and isolation exercises. Each session is crafted to push your limits, featuring staples like the Bench Press, Hack Squat, and Arnold Press, ensuring balanced strength development and muscle growth. Get ready to elevate your training and achieve the results you’ve been striving for!
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)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
3-5 reps
3-5 reps
RPE 4-5
RPE 8-9
2
Romanian Deadlift (Barbell)
4
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Seated Calf Raise
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Cable Crunch
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
3-5 reps
3-5 reps
RPE 4-5
RPE 8-9
2
Romanian Deadlift (Barbell)
4
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Seated Calf Raise
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Cable Crunch
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
3-5 reps
3-5 reps
RPE 4-5
RPE 8-9
2
Romanian Deadlift (Barbell)
4
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Seated Calf Raise
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Cable Crunch
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
3-5 reps
3-5 reps
RPE 4-5
RPE 8-9
2
Romanian Deadlift (Barbell)
4
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Seated Calf Raise
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Cable Crunch
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
15 reps
15 reps
RPE 4
RPE 7
2
Romanian Deadlift (Dumbbell)
1
3
20 reps
20 reps
RPE 5
RPE 9
3
Walking Lunge
1
3
10 reps
10 reps
RPE 5
RPE 10
4
Leg Curl
1
3
8 reps
8 reps
RPE 5
RPE 8
5
Seated Calf Raise
1
3
20 reps
20 reps
RPE 5
RPE 10
6
Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
15 reps
15 reps
RPE 4
RPE 7
2
Romanian Deadlift (Dumbbell)
1
3
20 reps
20 reps
RPE 5
RPE 9
3
Walking Lunge
1
3
10 reps
10 reps
RPE 5
RPE 10
4
Leg Curl
1
3
8 reps
8 reps
RPE 5
RPE 8
5
Seated Calf Raise
1
3
20 reps
20 reps
RPE 5
RPE 10
6
Plank
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3-5 reps
3-5 reps
RPE 4-5
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Overhead Tricep Extension (Cable)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3-5 reps
3-5 reps
RPE 4-5
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Overhead Tricep Extension (Cable)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3-5 reps
3-5 reps
RPE 4-5
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Overhead Tricep Extension (Cable)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3-5 reps
3-5 reps
RPE 4-5
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Overhead Tricep Extension (Cable)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
20 reps
20 reps
RPE 5
RPE 9
2
Shoulder Press (Machine)
2
3
15 reps
15 reps
RPE 5
RPE 9
3
Cable Crossover
1
3
20 reps
20 reps
RPE 5
RPE 10
4
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 5
RPE 10
5
Pec Stretch
3
0.5 mins
RPE 10
6
Overhead Tricep Extension (Cable)
1
3
20 reps
20 reps
RPE 5
RPE 10
7
Medicine Ball Close Grip Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
20 reps
20 reps
RPE 5
RPE 9
2
Shoulder Press (Machine)
2
3
15 reps
15 reps
RPE 5
RPE 9
3
Cable Crossover
1
3
20 reps
20 reps
RPE 5
RPE 10
4
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 5
RPE 10
5
Pec Stretch
3
0.5 mins
RPE 10
6
Overhead Tricep Extension (Cable)
1
3
20 reps
20 reps
RPE 5
RPE 10
7
Medicine Ball Close Grip Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
2
Bent Over Row (Barbell)
3
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Reverse Pec Deck
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Bicep Curl (EZ Bar)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Hammer Curl
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
2
Bent Over Row (Barbell)
3
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Reverse Pec Deck
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Bicep Curl (EZ Bar)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Hammer Curl
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
2
Bent Over Row (Barbell)
3
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Reverse Pec Deck
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Bicep Curl (EZ Bar)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Hammer Curl
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
2
Bent Over Row (Barbell)
3
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Reverse Pec Deck
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Bicep Curl (EZ Bar)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Hammer Curl
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Kneeling)
1
2
20 reps
20 reps
RPE 5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
3
20 reps
20 reps
RPE 5
RPE 9
3
Seated Row (Machine)
1
3
20 reps
20 reps
RPE 5
RPE 9
4
Power Shrug
1
3
20 reps
20 reps
RPE 5
RPE 10
5
Reverse Pec Deck
1
3
20 reps
20 reps
RPE 5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 5
RPE 9
7
21s (EZ Bar)
1
21 reps
RPE 10
8
Bicep Stretch
1
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Kneeling)
1
2
20 reps
20 reps
RPE 5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
3
20 reps
20 reps
RPE 5
RPE 9
3
Seated Row (Machine)
1
3
20 reps
20 reps
RPE 5
RPE 9
4
Power Shrug
1
3
20 reps
20 reps
RPE 5
RPE 10
5
Reverse Pec Deck
1
3
20 reps
20 reps
RPE 5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 5
RPE 9
7
21s (EZ Bar)
1
21 reps
RPE 10
8
Bicep Stretch
1
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
6-8 reps
6-8 reps
RPE 5
RPE 10
3
Seated Row (Cable)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
4
Dip (Weighted)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
5
Leg Curl
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
6
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
6-8 reps
6-8 reps
RPE 5
RPE 10
3
Seated Row (Cable)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
4
Dip (Weighted)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
5
Leg Curl
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
6
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
6-8 reps
6-8 reps
RPE 5
RPE 10
3
Seated Row (Cable)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
4
Dip (Weighted)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
5
Leg Curl
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
6
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
6-8 reps
6-8 reps
RPE 5
RPE 10
3
Seated Row (Cable)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
4
Dip (Weighted)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
5
Leg Curl
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
6
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
8 reps
8 reps
RPE 5
RPE 9
2
Bench Press (Barbell)
3
1
2-4 reps
2-4 reps
RPE 5
RPE 9
3
Bench Press (Barbell)
1
AMRAP
RPE 4
4
Pull-Up (Bodyweight)
8
3 reps
RPE 7
5
Leg Press
3
2
20 reps
20 reps
RPE 5
RPE 9
6
Seated Wide-Grip Row (Cable)
2
3
12 reps
12 reps
RPE 5
RPE 7
7
Arnold Press
2
3
15 reps
15 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
8 reps
8 reps
RPE 5
RPE 9
2
Bench Press (Barbell)
3
1
2-4 reps
2-4 reps
RPE 5
RPE 9
3
Bench Press (Barbell)
1
AMRAP
RPE 4
4
Pull-Up (Bodyweight)
8
3 reps
RPE 7
5
Leg Press
3
2
20 reps
20 reps
RPE 5
RPE 9
6
Seated Wide-Grip Row (Cable)
2
3
12 reps
12 reps
RPE 5
RPE 7
7
Arnold Press
2
3
15 reps
15 reps
RPE 5
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3 Sets
5 Reps
5 Reps
@5
@9
2
Arnold Press2 Sets
3 Sets
10 Reps
10 Reps
@5
@9
3
Chest Fly (Dumbbell)1 Set
2 Sets
12 Reps
12 Reps
@5
@9
4
Pec Stretch2 Sets
0.5 mins
@9
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@9-10
6
Tricep Pushdown (Cable)3 Sets
8 Reps
@9-10
7
Overhead Tricep Extension (Cable)3 Sets
8 Reps
@9-10
8
Single Arm Tricep Extension (Cable)3 Sets
8 Reps
@9-10
Day 2
1
Hack Squat3 Sets
1 Set
4 Reps
4 Reps
@4
@8
2
Squat (Paused)2 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)2 Sets
3 Sets
8 Reps
8 Reps
@4
@8
4
Walking Lunge (Dumbbell)1 Set
2 Sets
10 Reps
10 Reps
@4
@8
5
Leg Curl1 Set
3 Sets
10 Reps
10 Reps
@4
@9
6
Seated Calf Raise1 Set
3 Sets
10 Reps
10 Reps
@4
@9
7
Abs Crunch (Weighted)1 Set
3 Sets
10 Reps
10 Reps
@4
@9
Day 3
1
Lat Pulldown1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@4
@5
@6
@7
@9
2
Chest Supported Row (Dumbbell)2 Sets
3 Sets
10-12 Reps
10-12 Reps
@5
@9
3
Lat Pullover Cable1 Set
2 Sets
10-12 Reps
10-12 Reps
@5
@9
4
Face Pull1 Set
3 Sets
12-15 Reps
12-15 Reps
@5
@9
5
Bicep Curl (EZ Bar)1 Set
3 Sets
6-8 Reps
6-8 Reps
@4-5
@9-10
6
Preacher Curl (EZ Bar)2 Sets
10-12 Reps
@10
Day 4
1
Trap Bar Deadlift3 Sets
1 Set
5 Reps
5 Reps
@5
@9
2
Hip Thrust (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@5
@9
3
Close Grip Barbell Incline 2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
12 Reps
@5
@8
@8
@8
4
Chin-Up (Bodyweight)4 Sets
AMRAP
@10
5
Single Arm Row (Dumbbell)2 Sets
2 Sets
10-12 Reps
10-12 Reps
@5
@9
6
Push Up1 Set
AMRAP
@10