4.0
(1 rating)
Program Description
E-rank get u as close as sung woo
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerlifting, Muscle & Sculpting, Olympic Weightlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMay 18, 2024 07:05
- Last EditedMay 24, 2024 06:59
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
Hang Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Hack Squat
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Hack Squat
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Hack Squat
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Trap Bar Deadlift
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
4
Hack Squat
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
10 reps
RPE 8.5
7
Lateral Raise (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Bus Driver
2
1
1
1 mins
3 mins
5 mins
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Russian Twist
3
10 reps
RPE 8.5
7
Run
1
45 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Bus Driver
2
1
1
1 mins
3 mins
5 mins
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Russian Twist
3
10 reps
RPE 8.5
7
Run
1
45 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Bus Driver
2
1
1
1 mins
3 mins
5 mins
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Russian Twist
3
10 reps
RPE 8.5
7
Run
1
45 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Bus Driver
2
1
1
1 mins
3 mins
5 mins
RPE 9
RPE 9
RPE 9
3
Upright Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Russian Twist
3
10 reps
RPE 8.5
7
Run
1
45 mins
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Behind-the-Neck Push Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
3
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 10
5
Band Pull Apart
4
10 reps
RPE 6
6
Battle Ropes
1
RPE 10
7
Run
1
60 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
2
Behind-the-Neck Push Press
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
3
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 10
5
Band Pull Apart
4
10 reps
RPE 6
6
Battle Ropes
1
RPE 10
7
Run
1
60 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Nordic Curl
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Nordic Curl
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Nordic Curl
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Seated Hamstring Curl
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Nordic Curl
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
3
10 reps
RPE 8
5
Run
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Prowler Push
4
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bulgarian Splits Squats
3
10 reps
RPE 9
2
Staggered Trap Bar
1
2
4 reps
4 reps
RPE 9
RPE 10
3
Driving Pin Squat
3
5 reps
RPE 10
4
Single Leg Romanian Deadlift
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
3
Lunge (Barbell)
4
10 reps
RPE 8
4
Prowler Push
4
2 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bulgarian Splits Squats
3
10 reps
RPE 9
2
Staggered Trap Bar
1
2
4 reps
4 reps
RPE 9
RPE 10
3
Driving Pin Squat
3
5 reps
RPE 10
4
Single Leg Romanian Deadlift
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
1
5 reps
RPE 8
RPE 6
2
T-Bar Row
3
2
5 reps
5 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Arnold Press
5
5 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
High Pull
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
1
5 reps
RPE 8
RPE 6
2
T-Bar Row
3
2
5 reps
5 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Arnold Press
5
5 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
High Pull
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
1
5 reps
RPE 8
RPE 6
2
T-Bar Row
3
2
5 reps
5 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Arnold Press
5
5 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
High Pull
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
1
5 reps
RPE 8
RPE 6
2
T-Bar Row
3
2
5 reps
5 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Barbell)
4
5 reps
RPE 8
4
Arnold Press
5
5 reps
RPE 8
5
Seated Dip (Machine)
3
10 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
7
High Pull
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Tempo Deadlift
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 10
5
Spider Curl
2
1
10 reps
10 reps
RPE 6
RPE 7
6
Reverse Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
7
Forearm Twist
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 10
8
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Tempo Deadlift
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 10
5
Spider Curl
2
1
10 reps
10 reps
RPE 6
RPE 7
6
Reverse Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
7
Forearm Twist
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 10
8
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Tempo Deadlift
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 10
5
Spider Curl
2
1
10 reps
10 reps
RPE 6
RPE 7
6
Reverse Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
7
Forearm Twist
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 10
8
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Tempo Deadlift
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 10
5
Spider Curl
2
1
10 reps
10 reps
RPE 6
RPE 7
6
Reverse Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 8
RPE 9
7
Forearm Twist
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 10
8
Run
1
60 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Pull-Up (Assisted)
3
10 reps
RPE 10
4
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Medicine Ball Throw
1
2
10 reps
10 reps
RPE 9.5
RPE 8
2
Medicine Ball Punch
2
2
10 reps
10 reps
RPE 9.5
RPE 9
3
Medicine Ball Hook
3
10 reps
RPE 9
4
Kettlebell Twist
3
2 mins
RPE 10
5
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Pull-Up (Assisted)
3
10 reps
RPE 10
4
Deadlift (Paused)
1
1
1
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
6
Run
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Medicine Ball Throw
1
2
10 reps
10 reps
RPE 9.5
RPE 8
2
Medicine Ball Punch
2
2
10 reps
10 reps
RPE 9.5
RPE 9
3
Medicine Ball Hook
3
10 reps
RPE 9
4
Kettlebell Twist
3
2 mins
RPE 10
5
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
3
Bench Press (Barbell)
1
1
1
1
12 reps
18 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Decline Bench Press (Barbell)
3
10 reps
RPE 8.5
5
Pec Deck (Machine)
2
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
8
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
3
Bench Press (Barbell)
1
1
1
1
12 reps
18 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Decline Bench Press (Barbell)
3
10 reps
RPE 8.5
5
Pec Deck (Machine)
2
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
8
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
3
Bench Press (Barbell)
1
1
1
1
12 reps
18 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Decline Bench Press (Barbell)
3
10 reps
RPE 8.5
5
Pec Deck (Machine)
2
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
8
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
3
Bench Press (Barbell)
1
1
1
1
12 reps
18 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
4
Decline Bench Press (Barbell)
3
10 reps
RPE 8.5
5
Pec Deck (Machine)
2
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
8
Run
1
60 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 7.5
RPE 8
3
Decline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Pec Deck (Machine)
3
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
10 reps
RPE 9
2
Russian Twist
3
20 reps
RPE 8.5
3
Med Ball Slam
3
10 reps
RPE 9.5
4
Walkout Plank
3
5 reps
RPE 10
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
4 reps
3 reps
2 reps
RPE 10
RPE 10
RPE 10
RPE 10
2
Bench Press (Paused)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 7.5
RPE 8
3
Decline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
5
Pec Deck (Machine)
3
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Run
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wood Chop
3
10 reps
RPE 9
2
Russian Twist
3
20 reps
RPE 8.5
3
Med Ball Slam
3
10 reps
RPE 9.5
4
Walkout Plank
3
5 reps
RPE 10
5
Landmine Twist
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Run
1
60 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Pec Deck (Machine)
5
5 reps
RPE 8
3
Single Arm High Row (Cable)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
High Row
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Pec Deck (Machine)
5
5 reps
RPE 8
3
Single Arm High Row (Cable)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
High Row
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Pec Deck (Machine)
5
5 reps
RPE 8
3
Single Arm High Row (Cable)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
High Row
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Pec Deck (Machine)
5
5 reps
RPE 8
3
Single Arm High Row (Cable)
5
5 reps
RPE 8
4
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
10 reps
RPE 8
6
High Row
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8.5
2
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
3
10 reps
RPE 6.5
5
Walking Lunge
4
10 reps
RPE 10
6
Reverse Lunge (Bodyweight)
1
10 reps
7
Run
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8.5
2
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
3
10 reps
RPE 6.5
5
Walking Lunge
4
10 reps
RPE 10
6
Reverse Lunge (Bodyweight)
1
10 reps
7
Run
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8.5
2
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
3
10 reps
RPE 6.5
5
Walking Lunge
4
10 reps
RPE 10
6
Reverse Lunge (Bodyweight)
1
10 reps
7
Run
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 8.5
2
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
RPE 8.5
3
Hack Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4
Leg Press
3
10 reps
RPE 6.5
5
Walking Lunge
4
10 reps
RPE 10
6
Reverse Lunge (Bodyweight)
1
10 reps
7
Run
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 10
2
Hack Squat
2
1
5 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
4
Walking Lunge
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Twist
3
RPE 10
2
Hack Squat
3
RPE 10
3
Pec Deck (Machine)
3
RPE 10
4
Seated Row (Cable)
3
RPE 10
5
Run
1
60 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 10
2
Hack Squat
2
1
5 reps
RPE 10
RPE 6
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 7
4
Walking Lunge
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Forearm Twist
3
RPE 10
2
Hack Squat
3
RPE 10
3
Pec Deck (Machine)
3
RPE 10
4
Seated Row (Cable)
3
RPE 10
5
Run
1
60 mins
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Run1 Set
60 mins
@8
Day 4
1
Run1 Set
60 mins
@9.5
Day 1
1
Hang Clean1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
3
Trap Bar Deadlift1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
4
Hack Squat1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@8.5
@9
5
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
@8.5
6
Seated Row (Cable)3 Sets
10 Reps
@8.5
7
Lateral Raise (Machine)3 Sets
10 Reps
@8
Day 3
1
Leg Extension5 Sets
1 Set
5 Reps
@8
@6
2
T-Bar Row3 Sets
2 Sets
5 Reps
5 Reps
@8
@9.5
3
Incline Bench Press (Barbell)4 Sets
5 Reps
@8
4
Arnold Press5 Sets
5 Reps
@8
5
Seated Dip (Machine)3 Sets
10 Reps
@8.5
6
Bicep Curl (Barbell)3 Sets
10 Reps
@8
7
High Pull3 Sets
10 Reps
@9.5
Day 5
1
Squat (Barbell)5 Sets
5 Reps
@8
2
Pec Deck (Machine)5 Sets
5 Reps
@8
3
Single Arm High Row (Cable)5 Sets
5 Reps
@8
4
Bulgarian Split Squat (Barbell)3 Sets
10 Reps
@8
5
Bench Press (Dumbbell)3 Sets
10 Reps
@8
6
High Row3 Sets
10 Reps
@8