Program Description
Optimize your strength and look. Get a smart program for 5 days per week 🙌🏻
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 30, 2024 06:52
- Last EditedJun 22, 2024 08:08
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
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 6
RPE 6
RPE 9
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 6
RPE 6
RPE 9
3
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
4
Single Arm Iso Row
2
1
8-12 reps
8-12 reps
RPE 6
RPE 9
5
Lateral Raise (Cable)
2
2
10-15 reps
10-15 reps
RPE 6
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 6
RPE 9.5
7
Seated Dumbbell Curl
2
1
10-15 reps
10-15 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8
RPE 8
RPE 9.5
2
Chin-Up (Weighted)
1
1
1
2-5 reps
5-8 reps
8-15 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
4
Single Arm Iso Row
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6
Incline Tricep Extension (Dumbbell)
3
10-15 reps
RPE 9.5
7
Seated Dumbbell Curl
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 6
RPE 9
2A
Stiff Leg Deadlift
2
1
8-12 reps
8-12 reps
RPE 6
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
1
1
10-15 reps
10-15 reps
RPE 6
RPE 9
6A
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 6
RPE 9.5
6B
Sissy Squat
1
AMRAP
RPE 10
7
Straight Leg Calf Raise
2
1
15-20 reps
15-20 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2-5 reps
5-8 reps
RPE 7
RPE 9
2A
Stiff Leg Deadlift
3
8-12 reps
RPE 8.5
2B
Leg Curl
1
AMRAP
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
6A
Leg Extension
2
10-15 reps
RPE 9.5
6B
Sissy Squat
2
AMRAP
RPE 10
7
Straight Leg Calf Raise
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 6
RPE 9
2
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 6
RPE 9
3
Upright Row (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 6
RPE 9
4
Single Arm High Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 6
RPE 9
5
Bench Press (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 6
RPE 9
6
Pullover (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 6
RPE 9
8A
Tricep Kickback
2
1
15-20 reps
15-20 reps
RPE 6
RPE 9.5
8B
Bicep Curl (Cable)
2
1
15-20 reps
15-20 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
6-10 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
2
6-10 reps
RPE 8
3
Upright Row (Dumbbell)
3
8-15 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-15 reps
RPE 9
6
Pullover (Dumbbell)
2
15-20 reps
RPE 9
8A
Tricep Kickback
3
15-20 reps
RPE 9.5
8B
Bicep Curl (Cable)
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 6
RPE 6
RPE 9
3A
Lying Leg Curl
2
2
8-15 reps
8-15 reps
RPE 6
RPE 9
3B
One Arm Lateral Raise (Cable)
2
2
8-15 reps
8-15 reps
RPE 6
RPE 9
4
Standing Calf Raise
2
2
10-15 reps
10-15 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1-3 reps
4-6 reps
6-10 reps
RPE 8.5
RPE 8
RPE 9
3A
Lying Leg Curl
4
8-15 reps
RPE 9
3B
One Arm Lateral Raise (Cable)
4
8-15 reps
RPE 9
4
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 6
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 6
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 6
RPE 10
5A
Face Pull
2
1
8-12 reps
8-12 reps
RPE 6
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
1B
Split Squat (Dumbbell)
1
AMRAP
RPE 10
2A
Squat (Paused)
1
1
8-15 reps
8-15 reps
RPE 8
RPE 9
2B
Sissy Squat
1
AMRAP
RPE 10
3
Pull-Up (Assisted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 10
4
Seated Row (Cable)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5B
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 5
1A
Leg Extension1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
1B
Split Squat (Dumbbell)1 Set
AMRAP
@10
2A
Squat (Paused)1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@9
2B
Sissy Squat1 Set
AMRAP
@10
3
Pull-Up (Assisted)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@10
4
Seated Row (Cable)2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
5A
Face Pull1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5B
Bicep Curl (Cable)2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8.5
@8
@9
3A
Lying Leg Curl4 Sets
8-15 Reps
@9
3B
One Arm Lateral Raise (Cable)4 Sets
8-15 Reps
@9
4
Standing Calf Raise4 Sets
10-15 Reps
@9
Day 3
1
Lat Pulldown1 Set
2 Sets
6-10 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)2 Sets
6-10 Reps
@8
3
Upright Row (Dumbbell)3 Sets
8-15 Reps
@9
4
Single Arm High Row (Cable)3 Sets
10-15 Reps
@9
5
Bench Press (Dumbbell)3 Sets
8-15 Reps
@9
6
Pullover (Dumbbell)2 Sets
15-20 Reps
@9
8A
Tricep Kickback3 Sets
15-20 Reps
@9.5
8B
Bicep Curl (Cable)3 Sets
15-20 Reps
@9.5
Day 2
1
Squat (Barbell)1 Set
1 Set
2-5 Reps
5-8 Reps
@7
@9
2A
Stiff Leg Deadlift3 Sets
8-12 Reps
@8.5
2B
Leg Curl1 Set
AMRAP
@10
3
Leg Press (45 Degrees)2 Sets
10-15 Reps
@9
6A
Leg Extension2 Sets
10-15 Reps
@9.5
6B
Sissy Squat2 Sets
AMRAP
@10
7
Straight Leg Calf Raise3 Sets
15-20 Reps
@9.5
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1-3 Reps
4-6 Reps
6-10 Reps
@8
@8
@9.5
2
Chin-Up (Weighted)1 Set
1 Set
1 Set
2-5 Reps
5-8 Reps
8-15 Reps
@8
@9
@10
3
Incline Chest Press (Machine)3 Sets
8-12 Reps
@9
4
Single Arm Iso Row3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)4 Sets
10-15 Reps
@9.5
6
Incline Tricep Extension (Dumbbell)3 Sets
10-15 Reps
@9.5
7
Seated Dumbbell Curl3 Sets
10-15 Reps
@9.5