5.0
(1 rating)
Program Description
Full body Hypertrophy program for the time poor. Train insane or remain the same. This program is designed to get as much done as possible for as many muscle groups as possible in 2 days. There is then a third optional day to hit body parts that are lacking or that you want to prioritise, assuming they are recovered/ing in time. Ideally have 2 rest days between full body workouts. I do 3 months on the same program before altering exercise choice/orders/sets/reps. This is not for the light-hearted. The 2 main workouts are long and gruelling.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedDec 31, 2023 09:52
- Last EditedJun 05, 2024 12:31
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
2A
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
2B
Single Arm Iso Row
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4B
Pull-Up (Weighted)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
5A
Nordic Curl
1
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
5B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
1B
Pull-Up (Weighted)
1
2
5-8 reps
5-8 reps
RPE 9
RPE 10
3
Squat (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
4A
Bench Press (Barbell)
2
6-10 reps
RPE 10
4B
Single Arm Iso Row
2
8-12 reps
RPE 10
5A
Nordic Curl
2
5-8 reps
RPE 10
5B
Leg Extension
2
8-12 reps
RPE 10
6A
Chest Fly (Cable)
2
10-15 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 10
7B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7C
Ab Wheel
2
8-15 reps
RPE 9.5
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
1
5-8 reps
5-8 reps
RPE 9.5
RPE 10
1B
Single Arm Iso Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Stiff Leg Deadlift
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3A
Pull-Up (Weighted)
2
5-8 reps
RPE 10
3B
Chest Press (Machine)
2
6-10 reps
RPE 10
4A
Leg Press (45 Degrees)
2
6-10 reps
RPE 9.5
4B
Standing Calf Raise
2
10-15 reps
RPE 9.5
5A
Hack Squat
2
10-15 reps
RPE 9.5
5B
Standing Calf Raise
1
10-15 reps
RPE 9.5
6A
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6B
Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Chest Fly (Machine)
2
8-12 reps
RPE 10
7B
Seated Hamstring Curl
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
8A
Face Pull
2
12-16 reps
RPE 10
8B
Hip Adductor (Machine)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
8C
Decline Crunch (Weighted)
2
6-10 reps
RPE 9.5
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2
Shoulder Press (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Preacher Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3B
Rear Delt Fly (Machine)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4A
Lying Tricep Extension (Barbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5B
Shrug (Barbell)
2
8-12 reps
RPE 9.5
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 12 Weeks
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 5
No exercises added to this day
Day 4
1A
Dip (Weighted)2 Sets
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
1B
Single Arm Iso Row1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
2
Stiff Leg Deadlift1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
3A
Pull-Up (Weighted)2 Sets
5-8 Reps
@10
3B
Chest Press (Machine)2 Sets
6-10 Reps
@10
4A
Leg Press (45 Degrees)2 Sets
6-10 Reps
@9.5
4B
Standing Calf Raise2 Sets
10-15 Reps
@9.5
5A
Hack Squat2 Sets
10-15 Reps
@9.5
5B
Standing Calf Raise1 Set
10-15 Reps
@9.5
6A
Bicep Curl (Dumbbell)2 Sets
8-12 Reps
@10
6B
Tricep Extension (Cable)2 Sets
8-12 Reps
@10
7A
Chest Fly (Machine)2 Sets
8-12 Reps
@10
7B
Seated Hamstring Curl1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
8A
Face Pull2 Sets
12-16 Reps
@10
8B
Hip Adductor (Machine)1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
8C
Decline Crunch (Weighted)2 Sets
6-10 Reps
@9.5
Day 6
1
Lat Pulldown (Neutral Grip)1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
2
Shoulder Press (Machine)1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Preacher Curl (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3B
Rear Delt Fly (Machine)1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4A
Lying Tricep Extension (Barbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
One Arm Lateral Raise (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5A
Bicep Curl (EZ Bar)2 Sets
6-10 Reps
@10
5B
Shrug (Barbell)2 Sets
8-12 Reps
@9.5
Day 7
No exercises added to this day
Day 1
2A
Bench Press (Barbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
2B
Single Arm Iso Row2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Squat (Barbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
4A
Incline Bench Press (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4B
Pull-Up (Weighted)1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
5A
Nordic Curl1 Set
1 Set
5-8 Reps
5-8 Reps
@9.5
@10
5B
Leg Extension1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
6A
Chest Fly (Cable)2 Sets
10-15 Reps
@10
6B
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@10
7A
Incline Curl (Dumbbell)3 Sets
6-10 Reps
@10
7B
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@10
7C
Ab Wheel2 Sets
8-15 Reps
@9.5