Program Description
**Apoorv Robusta** is a comprehensive 4-week program designed to elevate your strength and muscle definition through a rigorous 20-day training schedule. Each session targets key muscle groups with a blend of compound lifts and isolation exercises, ensuring balanced development and optimal results. With a focus on progressive overload, you'll tackle movements like weighted pull-ups, barbell squats, and seated rows, all while honing your technique with instructional videos. Get ready to push your limits and transform your physique!
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJun 29, 2025 06:27
- Last EditedJul 16, 2025 09:02

Summary
Unleash your inner strength with "Talking about being Jacked," a focused 4-week program designed to sculpt and define your upper body. Committing to five days a week, you'll tackle a variety of exercises, including incline bench presses, weighted dips, and tricep extensions, all aimed at maximizing muscle growth and strength. With a full gym at your disposal, this program combines intensity and volume to push your limits and achieve impressive results. Get ready to transform your physique and elevate your lifting game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
3
Chest Fly (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Tricep Extension (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
1
3
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Lat Prayer
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Lat Prayer
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Lat Prayer
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Lat Prayer
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
4
Rear Delt Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
6-8 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Tricep Extension (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
6-8 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Tricep Extension (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
6-8 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Tricep Extension (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
1
6-8 reps
RPE 9.5
3
Chest Fly (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Tricep Extension (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
7
Lateral Raise (Machine)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Prayer
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Prayer
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Prayer
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Overhead Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Lat Prayer
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Dip (Weighted)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
3
Chest Fly (Machine)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
4
Tricep Extension (Machine)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)1 Set
1 Set
3 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 2
1
Pull-Up (Weighted)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Seated Row (Machine)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
3
Lat Prayer1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
4
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
6
Preacher Curl (Dumbbell)1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
3
Seated Overhead Press (Dumbbell)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
4
Leg Extension1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
5
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Dip (Weighted)1 Set
6-8 Reps
@9.5
3
Chest Fly (Machine)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
4
Skull Crusher (Barbell)1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Tricep Extension (Machine)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
6
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
7
Lateral Raise (Machine)1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 5
1
Pull-Up (Weighted)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Dumbbell Row1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
3
Overhead Press (Machine)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
4
Lat Prayer1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
5
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
6
Bicep Curl (Barbell)1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10