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Bodybuilding program for intermediates

by Sagar Poudel
5 athletes joined

Program Description

Hypertrophy program for intermediate trainer with gym equipments and proper nutrition

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 07, 2024 04:02
  • Last Edited
    Jun 18, 2025 08:47

Summary

Elevate your physique with this comprehensive 12-week bodybuilding program designed for intermediate lifters. Committing to six days a week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced growth and strength development. From bench presses to barbell rows, each workout is strategically crafted to push your limits and maximize your results. Get ready to sculpt your body and achieve your fitness goals with a structured approach that keeps you motivated and on track!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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 (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
8 reps
10 reps
RPE 6
RPE 7
2
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 7.5
RPE 8
4
Dip (Bodyweight)
2
5 reps
RPE 6.5
5
Lateral Raise (Cable)
3
1
12 reps
12 reps
RPE 7
RPE 7.5
6
French Press
3
12 reps
RPE 8
7
Tricep Extension (Cable)
1
3
15 reps
15 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8 reps
8 reps
RPE 7
RPE 7.5
2
Pull-Up (Bodyweight)
2
8 reps
RPE 6.5
3
Lat Pulldown
4
12 reps
RPE 8
4
Lat Prayer
3
15 reps
RPE 7
5
Face Pull
3
15 reps
RPE 7
6
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
7
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
8
Hammer Curl
1
2
12 reps
12 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
15 reps
10 reps
10 reps
RPE 6
RPE 7.5
RPE 8
2
Squat (Paused)
1
3
12 reps
8 reps
RPE 6
RPE 8
3
Leg Press
2
12 reps
RPE 8
4
Seated Calf Raise
1
1
3
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Leg Curl
1
3
15 reps
12 reps
RPE 6
RPE 7.5
6
Farmer's Walk (Weighted)
2
10 reps
RPE 10
7
Wrist Curls
4
15 reps
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
2
Bicep Curl (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
3
JM Press
2
8 reps
RPE 8
4
Bicep Curl (Dumbbell)
1
1
2
15 reps
12 reps
12 reps
RPE 6.5
RPE 8
RPE 9
5
Overhead Tricep Extension (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
6
Hammer Curl
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
3
8 reps
8 reps
RPE 6.5
RPE 8
2
Incline Chest Press (Machine)
1
3
15 reps
12 reps
RPE 6
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Lateral Raise (Cable)
2
15 reps
RPE 8
5
Pec Deck (Machine)
1
3
15 reps
15 reps
RPE 6.5
RPE 8
6
Front Raise
3
12 reps
RPE 8
7
Plank
1
1
1
3 mins
5 mins
5 mins
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Seated Row (Cable)
1
3
15 reps
12 reps
RPE 6.5
RPE 8
4
Reverse Pec Deck
1
3
15 reps
12 reps
RPE 6.5
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 7.5
7
Seated Calf Raise
1
3
15 reps
15 reps
RPE 6.5
RPE 8
8
Hanging Leg Raise
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
1 Set
8 Reps
10 Reps
@6
@7
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
4
Dip (Bodyweight)
2 Sets
5 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@7
@7.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@8
Day 2
1
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@7
@7.5
2
Pull-Up (Bodyweight)
2 Sets
8 Reps
@6.5
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Lat Prayer
3 Sets
15 Reps
@7
5
Face Pull
3 Sets
15 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
7
Preacher Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
8
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
Day 3
1
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
10 Reps
10 Reps
@6
@7.5
@8
2
Squat (Paused)
1 Set
3 Sets
12 Reps
8 Reps
@6
@8
3
Leg Press
2 Sets
12 Reps
@8
4
Seated Calf Raise
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Leg Curl
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
6
Farmer's Walk (Weighted)
2 Sets
10 Reps
@10
7
Wrist Curls
4 Sets
15 Reps
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Tricep Pushdown (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
2
Bicep Curl (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
3
JM Press
2 Sets
8 Reps
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
@6.5
@8
@9
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
6
Hammer Curl
3 Sets
12 Reps
@9
Day 5
1
Military Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@8
2
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Lateral Raise (Cable)
2 Sets
15 Reps
@8
5
Pec Deck (Machine)
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
6
Front Raise
3 Sets
12 Reps
@8
7
Plank
1 Set
1 Set
1 Set
3 mins
5 mins
5 mins
@8
@9
@10
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7.5
@8
@9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@8
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@7
6
Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@7.5
7
Seated Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@6.5
@8
8
Hanging Leg Raise
3 Sets
15 Reps
@8