Program Description
Made for the military members who need a good reliable workout when working those long and unpredictable work days
Program Overview
- LevelNovice, Beginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJun 03, 2024 03:13
- Last EditedJun 17, 2024 02:29
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
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Lunge (Dumbbell)
4
25 reps
6
Leg Curl
4
12 reps
7
Seated Calf Raise
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
3
Bench Press (Dumbbell)
3
8-10 reps
4
Chest Fly (Dumbbell)
4
8-10 reps
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
6
Skull Crusher
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
2
Lat Pulldown
4
10 reps
3
Bicep Curl (Cable)
4
10 reps
4
Seated Row (Cable)
4
10 reps
5
Pendlay Row
3
10 reps
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
4
Leg Extension
4
12 reps
5
Leg Curl
4
12 reps
6
Lunge (Dumbbell)
4
25 reps
7
Seated Calf Raise
3
15 reps
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown4 Sets
10 Reps
3
Bicep Curl (Cable)4 Sets
10 Reps
4
Seated Row (Cable)4 Sets
10 Reps
5
Pendlay Row3 Sets
10 Reps
6
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)3 Sets
10 Reps
Day 3
1
Elevated Squats3 Sets
5 Reps
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
4
Leg Extension4 Sets
12 Reps
5
Lunge (Dumbbell)4 Sets
25 Reps
6
Leg Curl4 Sets
12 Reps
7
Seated Calf Raise3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)4 Sets
6-10 Reps
3
Bench Press (Dumbbell)3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)4 Sets
10 Reps
5
Tricep Pushdown (Cable)2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher3 Sets
12 Reps
Day 6
1
Elevated Squats3 Sets
5 Reps
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
4
Leg Extension4 Sets
12 Reps
5
Leg Curl4 Sets
12 Reps
6
Lunge (Dumbbell)4 Sets
25 Reps
7
Seated Calf Raise3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)4 Sets
6-10 Reps
3
Bench Press (Dumbbell)3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher3 Sets
Day 5
1
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown4 Sets
10 Reps
3
Bicep Curl (Cable)4 Sets
10 Reps
4
Seated Row (Cable)4 Sets
10 Reps
5
Pendlay Row3 Sets
10 Reps
6
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)3 Sets
10 Reps