Program Description
Get absolutely yoked!
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 06, 2024 10:21
- Last EditedOct 21, 2024 06:25
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)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 10
3
Military Press (Barbell)
2
8 reps
RPE 10
4
Upright Row (Barbell)
2
12 reps
RPE 10
5
Single Arm Row (Cable)
2
8 reps
RPE 10
6
Wide Grip Lat Pulldown
3
12 reps
RPE 10
7
Hammer Curl
3
10 reps
RPE 10
8
Skull Crusher (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 10
3
Leg Press
2
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 10
5
Good Morning
3
8 reps
RPE 10
6
Lying Leg Curl
3
8 reps
RPE 10
7
Standing Calf Raise
3
12 reps
RPE 10
8
Seated Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Upright Row (Barbell)
3
12 reps
RPE 10
3
Front Raise
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
5
Seated Row (Cable)
3
10 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Lat Pulldown (Single Arm)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
RPE 10
2
Split Squat (Barbell)
3
12 reps
RPE 10
3
Leg Extension
2
20 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 10
5
Lying Leg Curl
3
12 reps
RPE 10
6
Leg Curl
2
15 reps
RPE 10
7
Standing Calf Raise
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Pec Deck (Machine)
3
15 reps
RPE 10
4
Push Up
2
RPE 10
5
Seated Dip (Machine)
3
12 reps
RPE 10
6
Tricep Extension (Barbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Preacher Curl (Barbell)
3
8 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Bicep Curl (Machine)
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
5 Reps
@10
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@10
3
Military Press (Barbell)2 Sets
8 Reps
@10
4
Upright Row (Barbell)2 Sets
12 Reps
@10
5
Single Arm Row (Cable)2 Sets
8 Reps
@10
6
Wide Grip Lat Pulldown3 Sets
12 Reps
@10
7
Hammer Curl3 Sets
10 Reps
@10
8
Skull Crusher (Dumbbell)3 Sets
10 Reps
@10
Day 2
1
Squat (Barbell)6 Sets
3 Reps
@10
2
Hack Squat3 Sets
8 Reps
@10
3
Leg Press2 Sets
8 Reps
@10
4
Leg Extension3 Sets
12 Reps
@10
5
Good Morning3 Sets
8 Reps
@10
6
Lying Leg Curl3 Sets
8 Reps
@10
7
Standing Calf Raise3 Sets
12 Reps
@10
8
Seated Calf Raise3 Sets
12 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@10
2
Upright Row (Barbell)3 Sets
12 Reps
@10
3
Front Raise2 Sets
15 Reps
@10
4
Lateral Raise (Dumbbell)2 Sets
20 Reps
@10
5
Seated Row (Cable)3 Sets
10 Reps
@10
6
Single Arm Row (Dumbbell)3 Sets
10 Reps
@10
7
Lat Pulldown (Single Arm)3 Sets
15 Reps
@10
Day 4
1
Goblet Squat3 Sets
12 Reps
@10
2
Split Squat (Barbell)3 Sets
12 Reps
@10
3
Leg Extension2 Sets
20 Reps
@10
4
Romanian Deadlift (Barbell)3 Sets
8 Reps
@10
5
Lying Leg Curl3 Sets
12 Reps
@10
6
Leg Curl2 Sets
15 Reps
@10
7
Standing Calf Raise4 Sets
12 Reps
@10
Day 5
1
Bench Press (Dumbbell)4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)3 Sets
12 Reps
@10
3
Pec Deck (Machine)3 Sets
15 Reps
@10
4
Push Up2 Sets
@10
5
Seated Dip (Machine)3 Sets
12 Reps
@10
6
Tricep Extension (Barbell)3 Sets
8 Reps
@10
7
Tricep Pushdown (Cable)3 Sets
12 Reps
@10
8
Preacher Curl (Barbell)3 Sets
8 Reps
@10
9
Bicep Curl (Cable)3 Sets
12 Reps
@10
10
Bicep Curl (Machine)1 Set
@10