Program Description
To look good in black blazer
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedSep 08, 2024 09:05
- Last EditedSep 24, 2024 04:27
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
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7.5
2
Chest Fly (Cable)2 Sets
15 Reps
@7
3
Lateral Raise (Cable)2 Sets
15 Reps
@7
4
Upright Row (Dumbbell)2 Sets
15 Reps
@7
5
Chest Supported Row (Machine)2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)3 Sets
10 Reps
@7
2
Good Morning2 Sets
10 Reps
@7
3
Skull Crusher (Dumbbell)2 Sets
15 Reps
@7
4
Alternating Dumbbell Curl2 Sets
15 Reps
@7
Day 3
1
Pull-Up (Bodyweight)2 Sets
10 Reps
@6.5
2
Bench Press (Close Grip)3 Sets
15 Reps
@6.5
3
Incline Bench Press (Barbell)3 Sets
10 Reps
@6.5
4
Upright Row (Cable)3 Sets
10 Reps
@6.5
5
Pull-Up (Assisted)3 Sets
15 Reps
@6.5
Day 4
1
Bicep Curl (Cable)3 Sets
15 Reps
@6.5
2
Single Arm Pushdown3 Sets
15 Reps
@6.5
3
Lying Leg Curl3 Sets
10 Reps
@6.5
4
Leg Press3 Sets
15 Reps
@6.5
Day 5
1
Lateral Raise (Cable)3 Sets
20 Reps
@6.5
2
Y Raise (Dumbbell)3 Sets
20 Reps
@6.5
3
Lat Pulldown (Close Grip)4 Sets
20 Reps
@6.5
4
Deficit Push Up3 Sets
20 Reps
@6.5