Program Description
Full range of motion and work to failure
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 08, 2024 03:59
- Last EditedOct 28, 2024 10:24
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 (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
4
Preacher Curl (Barbell)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
4
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
2
Chest Fly (Cable)
3
6-8 reps
RPE 10
3
Preacher Curl (Barbell)
3
8-10 reps
RPE 10
4
Bicep Curl (Cable)
2
6-8 reps
RPE 10
5
Overhead Extension (EZ Bar)
2
8-10 reps
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
3
6-8 reps
RPE 10
7
AD Press (Smith Machine)
3
6-8 reps
RPE 10
8
Dip (Weighted)
3
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
4
Seated Calf Raise
2
10-15 reps
RPE 10
5
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
6
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
8
Cable Crunch
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Iso Lateral Machine)
3
6-8 reps
RPE 10
2
Bench Press Incline (Iso Lateral Plate Loaded)
3
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (Plate Loaded)
3
6-8 reps
RPE 10
5
Bicep Curl (Cable - EZ Bar)
2
6-8 reps
RPE 10
6
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 10
7
Lat Pulldown (Neutral Grip)
3
6-8 reps
RPE 10
8
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
9
Dip (Weighted)
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 10
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 10
3
T-Bar Row
3
6-8 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
5
Power Shrug
3
8-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-8 reps
RPE 10
7
Wrist Curl (Barbell)
2
10-15 reps
RPE 10
8
Hanging Leg Raise
3
8-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Iso Lateral Plate Loaded)3 Sets
6-8 Reps
@10
2
Chest Fly (Cable)3 Sets
6-8 Reps
@10
3
Preacher Curl (Barbell)3 Sets
8-10 Reps
@10
4
Bicep Curl (Cable)2 Sets
6-8 Reps
@10
5
Overhead Extension (EZ Bar)2 Sets
8-10 Reps
@10
6
Pull-Up (Neutral Grip, Weighted)3 Sets
6-8 Reps
@10
7
AD Press (Smith Machine)3 Sets
6-8 Reps
@10
8
Dip (Weighted)3 Sets
6-8 Reps
@10
Day 2
1
Leg Curl2 Sets
8-10 Reps
@10
2
Squat (Barbell)3 Sets
6-8 Reps
@10
3
Romanian Deadlift (Barbell)2 Sets
6-8 Reps
@10
4
Seated Calf Raise2 Sets
10-15 Reps
@10
5
Wrist Curl (Barbell)2 Sets
10-15 Reps
@10
6
Single Arm Row (Dumbbell)3 Sets
6-8 Reps
@10
7
Lateral Raise (Machine)3 Sets
8-10 Reps
@10
8
Cable Crunch3 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Iso Lateral Machine) 3 Sets
6-8 Reps
@10
2
Bench Press Incline (Iso Lateral Plate Loaded)3 Sets
6-8 Reps
@10
3
Reverse Pec Deck2 Sets
6-8 Reps
@10
4
Preacher Curl (Plate Loaded)3 Sets
6-8 Reps
@10
5
Bicep Curl (Cable - EZ Bar)2 Sets
6-8 Reps
@10
6
Shoulder Press (Plate Loaded)3 Sets
6-8 Reps
@10
7
Lat Pulldown (Neutral Grip)3 Sets
6-8 Reps
@10
8
Tricep Pushdown (Cable)2 Sets
6-8 Reps
@10
9
Dip (Weighted)3 Sets
6-8 Reps
@10
Day 4
1
Leg Curl2 Sets
6-8 Reps
@10
2
Leg Press (45 Degrees)3 Sets
6-8 Reps
@10
3
T-Bar Row3 Sets
6-8 Reps
@10
4
Romanian Deadlift (Barbell)2 Sets
6-8 Reps
@10
5
Power Shrug3 Sets
8-10 Reps
@10
6
Pull-Up (Weighted)3 Sets
6-8 Reps
@10
7
Wrist Curl (Barbell)2 Sets
10-15 Reps
@10
8
Hanging Leg Raise3 Sets
8-10 Reps
@10