Program Description
for intermediate lifters specialize in lacking arms and shoulders to avoid the "spider physique"
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout100 minutes
- CreatedNov 25, 2024 08:14
- Last EditedJun 18, 2025 12:40

Summary
Transform your upper and lower body strength with this comprehensive 16-week program designed for serious lifters. With four dedicated training days each week, you'll engage in a variety of exercises targeting arms, shoulders, and legs, utilizing both dumbbells and barbells for maximum effectiveness. Expect to build muscle, enhance your endurance, and refine your technique with structured sets and intensity ranges tailored to your fitness level. Get ready to elevate your training and achieve the results you've been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9.5
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
5-8 reps
RPE 8
5
JM Press
3
10 reps
RPE 8
6
Neck Curl
3
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
100 reps
RPE 6
2
Underhand Lat Pulldown
4
5-8 reps
RPE 8
3
Barbell Row
3
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
5
Leg Extension
4
8-10 reps
RPE 8
6
Squat (Smith Machine)
3
8 reps
RPE 6
7
Cable Crunch
2
1
15 reps
15 reps
RPE 9.5
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Standing Calf Raise1 Set
100 Reps
@6
2
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
@8-9.5
3
Incline Curl (Dumbbell)3 Sets
8-10 Reps
@8
4
Bench Press (Close Grip)3 Sets
5-8 Reps
@8
5
JM Press3 Sets
10 Reps
@8
6
Neck Curl3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)4 Sets
10 Reps
@8
Day 2
1
Standing Calf Raise1 Set
100 Reps
@6
2
Underhand Lat Pulldown4 Sets
5-8 Reps
@8
3
Barbell Row3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8
5
Leg Extension4 Sets
8-10 Reps
@8
6
Squat (Smith Machine)3 Sets
8 Reps
@6
7
Cable Crunch2 Sets
1 Set
15 Reps
15 Reps
@9.5
@6
Day 3
1
Standing Calf Raise1 Set
100 Reps
@6
2
Seated Shoulder Press (Dumbbell)3 Sets
8-10 Reps
@8-9.5
3
Incline Curl (Dumbbell)3 Sets
8-10 Reps
@8
4
Bench Press (Close Grip)3 Sets
5-8 Reps
@8
5
JM Press3 Sets
10 Reps
@8
6
Neck Curl3 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)4 Sets
10 Reps
@8
Day 4
1
Standing Calf Raise1 Set
100 Reps
@6
2
Underhand Lat Pulldown4 Sets
5-8 Reps
@8
3
Barbell Row3 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8
5
Leg Extension4 Sets
8-10 Reps
@8
6
Squat (Smith Machine)3 Sets
8 Reps
@6
7
Cable Crunch2 Sets
1 Set
15 Reps
15 Reps
@9.5
@6