Program Description
Phase 1 - Base Hypertrophy (Moderate Volume, Moderate Intensity) Week 6 Semi-Deload week: Avoid failure and train lighter this week to promote recovery and prepare for the next 6 weeks! Phase 2 - Maximum Effort (Low volume, high intensity) Phase 3 - Supercompensation (High volume, moderate intensity) END: Full Deload week: Avoid failure and train lighter this week before running back through Week 1 of the program or onto a new program.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 21, 2024 09:12
- Last EditedAug 02, 2024 02:33
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
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
5 reps
RPE 5
RPE 9
2
Arnold Press
2
3
10 reps
10 reps
RPE 5
RPE 9
3
Chest Fly (Dumbbell)
1
2
12 reps
12 reps
RPE 5
RPE 9
4
Pec Stretch
2
0.5 mins
RPE 9
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 9-10
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9-10
8
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
3-5 reps
3-5 reps
RPE 4-5
RPE 8-9
2
Romanian Deadlift (Barbell)
4
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Seated Calf Raise
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Cable Crunch
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
3-5 reps
3-5 reps
RPE 4-5
RPE 8-9
2
Romanian Deadlift (Barbell)
4
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Seated Calf Raise
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Cable Crunch
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
3-5 reps
3-5 reps
RPE 4-5
RPE 8-9
2
Romanian Deadlift (Barbell)
4
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Seated Calf Raise
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Cable Crunch
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
3-5 reps
3-5 reps
RPE 4-5
RPE 8-9
2
Romanian Deadlift (Barbell)
4
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Leg Extension
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Seated Calf Raise
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Cable Crunch
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
15 reps
15 reps
RPE 4
RPE 7
2
Romanian Deadlift (Dumbbell)
1
3
20 reps
20 reps
RPE 5
RPE 9
3
Walking Lunge
1
3
10 reps
10 reps
RPE 5
RPE 10
4
Leg Curl
1
3
8 reps
8 reps
RPE 5
RPE 8
5
Seated Calf Raise
1
3
20 reps
20 reps
RPE 5
RPE 10
6
Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
2
15 reps
15 reps
RPE 4
RPE 7
2
Romanian Deadlift (Dumbbell)
1
3
20 reps
20 reps
RPE 5
RPE 9
3
Walking Lunge
1
3
10 reps
10 reps
RPE 5
RPE 10
4
Leg Curl
1
3
8 reps
8 reps
RPE 5
RPE 8
5
Seated Calf Raise
1
3
20 reps
20 reps
RPE 5
RPE 10
6
Plank
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
4 reps
4 reps
RPE 4
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 8
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 4
RPE 8
5
Leg Curl
1
3
10 reps
10 reps
RPE 4
RPE 9
6
Seated Calf Raise
1
3
10 reps
10 reps
RPE 4
RPE 9
7
Abs Crunch (Weighted)
1
3
10 reps
10 reps
RPE 4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3-5 reps
3-5 reps
RPE 4-5
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Overhead Tricep Extension (Cable)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3-5 reps
3-5 reps
RPE 4-5
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Overhead Tricep Extension (Cable)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3-5 reps
3-5 reps
RPE 4-5
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Overhead Tricep Extension (Cable)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
3-5 reps
3-5 reps
RPE 4-5
RPE 9-10
2
Incline Bench Press (Smith Machine)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Overhead Tricep Extension (Cable)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
20 reps
20 reps
RPE 5
RPE 9
2
Shoulder Press (Machine)
2
3
15 reps
15 reps
RPE 5
RPE 9
3
Cable Crossover
1
3
20 reps
20 reps
RPE 5
RPE 10
4
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 5
RPE 10
5
Pec Stretch
3
0.5 mins
RPE 10
6
Overhead Tricep Extension (Cable)
1
3
20 reps
20 reps
RPE 5
RPE 10
7
Medicine Ball Close Grip Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
20 reps
20 reps
RPE 5
RPE 9
2
Shoulder Press (Machine)
2
3
15 reps
15 reps
RPE 5
RPE 9
3
Cable Crossover
1
3
20 reps
20 reps
RPE 5
RPE 10
4
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 5
RPE 10
5
Pec Stretch
3
0.5 mins
RPE 10
6
Overhead Tricep Extension (Cable)
1
3
20 reps
20 reps
RPE 5
RPE 10
7
Medicine Ball Close Grip Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
2
3
10-12 reps
10-12 reps
RPE 5
RPE 9
3
Lat Pullover Cable
1
2
10-12 reps
10-12 reps
RPE 5
RPE 9
4
Face Pull
1
3
12-15 reps
12-15 reps
RPE 5
RPE 9
5
Bicep Curl (EZ Bar)
1
3
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
6
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
2
Bent Over Row (Barbell)
3
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Reverse Pec Deck
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Bicep Curl (EZ Bar)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Hammer Curl
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
2
Bent Over Row (Barbell)
3
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Reverse Pec Deck
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Bicep Curl (EZ Bar)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Hammer Curl
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
2
Bent Over Row (Barbell)
3
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Reverse Pec Deck
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Bicep Curl (EZ Bar)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Hammer Curl
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
3
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
2
Bent Over Row (Barbell)
3
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
3
Reverse Pec Deck
2
2
6-8 reps
6-8 reps
RPE 4-5
RPE 9-10
4
Bicep Curl (EZ Bar)
2
2
4-6 reps
4-6 reps
RPE 4-5
RPE 9-10
5
Hammer Curl
1
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Kneeling)
1
2
20 reps
20 reps
RPE 5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
3
20 reps
20 reps
RPE 5
RPE 9
3
Seated Row (Machine)
1
3
20 reps
20 reps
RPE 5
RPE 9
4
Power Shrug
1
3
20 reps
20 reps
RPE 5
RPE 10
5
Reverse Pec Deck
1
3
20 reps
20 reps
RPE 5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 5
RPE 9
7
21s (EZ Bar)
1
21 reps
RPE 10
8
Bicep Stretch
1
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Kneeling)
1
2
20 reps
20 reps
RPE 5
RPE 9
2
Lat Pulldown (Neutral Grip)
1
3
20 reps
20 reps
RPE 5
RPE 9
3
Seated Row (Machine)
1
3
20 reps
20 reps
RPE 5
RPE 9
4
Power Shrug
1
3
20 reps
20 reps
RPE 5
RPE 10
5
Reverse Pec Deck
1
3
20 reps
20 reps
RPE 5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
4-6 reps
4-6 reps
RPE 5
RPE 9
7
21s (EZ Bar)
1
21 reps
RPE 10
8
Bicep Stretch
1
3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
5 reps
5 reps
RPE 5
RPE 9
2
Hip Thrust (Barbell)
2
1
8 reps
8 reps
RPE 5
RPE 9
3
Close Grip Barbell Incline
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5
RPE 8
RPE 8
RPE 8
4
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
5
Single Arm Row (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 5
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
6-8 reps
6-8 reps
RPE 5
RPE 10
3
Seated Row (Cable)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
4
Dip (Weighted)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
5
Leg Curl
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
6
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
6-8 reps
6-8 reps
RPE 5
RPE 10
3
Seated Row (Cable)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
4
Dip (Weighted)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
5
Leg Curl
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
6
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
6-8 reps
6-8 reps
RPE 5
RPE 10
3
Seated Row (Cable)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
4
Dip (Weighted)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
5
Leg Curl
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
6
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
2
6-8 reps
6-8 reps
RPE 5
RPE 10
3
Seated Row (Cable)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
4
Dip (Weighted)
3
2
4-6 reps
4-6 reps
RPE 5
RPE 10
5
Leg Curl
2
2
4-6 reps
4-6 reps
RPE 5
RPE 10
6
Lateral Raise (Cable)
2
2
6-8 reps
6-8 reps
RPE 5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
8 reps
8 reps
RPE 5
RPE 9
2
Bench Press (Barbell)
3
1
2-4 reps
2-4 reps
RPE 5
RPE 9
3
Bench Press (Barbell)
1
AMRAP
RPE 4
4
Pull-Up (Bodyweight)
8
3 reps
RPE 7
5
Leg Press
3
2
20 reps
20 reps
RPE 5
RPE 9
6
Seated Wide-Grip Row (Cable)
2
3
12 reps
12 reps
RPE 5
RPE 7
7
Arnold Press
2
3
15 reps
15 reps
RPE 5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
2
8 reps
8 reps
RPE 5
RPE 9
2
Bench Press (Barbell)
3
1
2-4 reps
2-4 reps
RPE 5
RPE 9
3
Bench Press (Barbell)
1
AMRAP
RPE 4
4
Pull-Up (Bodyweight)
8
3 reps
RPE 7
5
Leg Press
3
2
20 reps
20 reps
RPE 5
RPE 9
6
Seated Wide-Grip Row (Cable)
2
3
12 reps
12 reps
RPE 5
RPE 7
7
Arnold Press
2
3
15 reps
15 reps
RPE 5
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3 Sets
5 Reps
5 Reps
@5
@9
2
Arnold Press2 Sets
3 Sets
10 Reps
10 Reps
@5
@9
3
Chest Fly (Dumbbell)1 Set
2 Sets
12 Reps
12 Reps
@5
@9
4
Pec Stretch2 Sets
0.5 mins
@9
5
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@9-10
6
Tricep Pushdown (Cable)3 Sets
8 Reps
@9-10
7
Overhead Tricep Extension (Cable)3 Sets
8 Reps
@9-10
8
Single Arm Tricep Extension (Cable)3 Sets
8 Reps
@9-10
Day 2
1
Hack Squat3 Sets
1 Set
4 Reps
4 Reps
@4
@8
2
Squat (Paused)2 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)2 Sets
3 Sets
8 Reps
8 Reps
@4
@8
4
Walking Lunge (Dumbbell)1 Set
2 Sets
10 Reps
10 Reps
@4
@8
5
Leg Curl1 Set
3 Sets
10 Reps
10 Reps
@4
@9
6
Seated Calf Raise1 Set
3 Sets
10 Reps
10 Reps
@4
@9
7
Abs Crunch (Weighted)1 Set
3 Sets
10 Reps
10 Reps
@4
@9
Day 3
1
Lat Pulldown1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@4
@5
@6
@7
@9
2
Chest Supported Row (Dumbbell)2 Sets
3 Sets
10-12 Reps
10-12 Reps
@5
@9
3
Lat Pullover Cable1 Set
2 Sets
10-12 Reps
10-12 Reps
@5
@9
4
Face Pull1 Set
3 Sets
12-15 Reps
12-15 Reps
@5
@9
5
Bicep Curl (EZ Bar)1 Set
3 Sets
6-8 Reps
6-8 Reps
@4-5
@9-10
6
Preacher Curl (EZ Bar)2 Sets
10-12 Reps
@10
Day 4
1
Trap Bar Deadlift3 Sets
1 Set
5 Reps
5 Reps
@5
@9
2
Hip Thrust (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@5
@9
3
Close Grip Barbell Incline 2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
12 Reps
@5
@8
@8
@8
4
Chin-Up (Bodyweight)4 Sets
AMRAP
@10
5
Single Arm Row (Dumbbell)2 Sets
2 Sets
10-12 Reps
10-12 Reps
@5
@9
6
Push Up1 Set
AMRAP
@10