Program Description
a program with autonomy and simplicity regarding exercise selection. simply complete the 8 sets per muscle group and stay in the zone, keep the facia pumped. this is an 8 day split so the arm day is repeated, don’t go to the next week sets and reps are not hard law and can be tweaked but the rule is 8 total sets per muscle on that day
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedJul 14, 2024 11:40
- Last EditedJul 15, 2024 10:47
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 9-10
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 9
4
Leg Curl
1
8-12 reps
RPE 9
5
Goblet Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
1
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 9-10
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 9
4
Leg Curl
1
8-12 reps
RPE 9
5
Goblet Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 9
4
Chest Fly (Machine)
1
10-12 reps
RPE 10
5
Lateral Raise (Machine)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 9
4
Chest Fly (Machine)
1
10-12 reps
RPE 10
5
Lateral Raise (Machine)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
RPE 10
2
Seated Row (Cable)
1
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
RPE 10
2
Seated Row (Cable)
1
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
10-15 reps
RPE 10
2
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-10 reps
RPE 10
4
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
5
Incline Curl (Dumbbell)
1
6-8 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 9-10
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 9
4
Leg Curl
1
8-12 reps
RPE 9
5
Goblet Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9-10
2
Lying Leg Curl
4
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Goblet Squat
2
AMRAP
RPE 10
6
Seated Calf Raise
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
6-8 reps
RPE 9-10
2
Lying Leg Curl
1
8-12 reps
RPE 9
3
Leg Extension
1
8-12 reps
RPE 9
4
Leg Curl
1
8-12 reps
RPE 9
5
Goblet Squat
1
AMRAP
RPE 10
6
Seated Calf Raise
1
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 9
4
Chest Fly (Machine)
1
10-12 reps
RPE 10
5
Lateral Raise (Machine)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Lateral Raise (Machine)
4
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
8-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 9
4
Chest Fly (Machine)
1
10-12 reps
RPE 10
5
Lateral Raise (Machine)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
RPE 10
2
Seated Row (Cable)
1
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 10
6
Rear Delt Fly (Machine)
4
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
8-12 reps
RPE 10
2
Seated Row (Cable)
1
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 9
4
Chest Supported Row (Machine)
1
10-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 10
6
Rear Delt Fly (Machine)
1
12 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)3 Sets
6-8 Reps
@9-10
2
Lying Leg Curl4 Sets
8-12 Reps
@9
3
Leg Extension3 Sets
8-12 Reps
@9
4
Leg Curl4 Sets
8-12 Reps
@9
5
Goblet Squat2 Sets
AMRAP
@10
6
Seated Calf Raise4 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)2 Sets
6-8 Reps
@9
2
Seated Shoulder Press (Dumbbell)4 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@9
4
Chest Fly (Machine)3 Sets
10-12 Reps
@10
5
Lateral Raise (Machine)4 Sets
10-15 Reps
@10
6
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown3 Sets
8-12 Reps
@10
2
Seated Row (Cable)3 Sets
8-12 Reps
@10
3
Lat Pulldown (Single Arm)2 Sets
10-12 Reps
@9
4
Chest Supported Row (Machine)2 Sets
10-12 Reps
@9
5
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)4 Sets
12 Reps
@10
Day 4
1
Hammer Curl3 Sets
10-15 Reps
@10
2
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@10
3
Bicep Curl (Barbell)3 Sets
8-10 Reps
@10
4
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
@10
5
Incline Curl (Dumbbell)2 Sets
6-8 Reps
@10
6
Skull Crusher (Barbell)2 Sets
8-10 Reps
@10
Day 5
1
Squat (Barbell)3 Sets
6-8 Reps
@9-10
2
Lying Leg Curl4 Sets
8-12 Reps
@9
3
Leg Extension3 Sets
8-12 Reps
@9
4
Leg Curl4 Sets
8-12 Reps
@9
5
Goblet Squat2 Sets
AMRAP
@10
6
Seated Calf Raise4 Sets
15 Reps
@8
Day 6
1
Seated Shoulder Press (Dumbbell)4 Sets
8-10 Reps
@8
2
Incline Bench Press (Smith Machine)2 Sets
10-12 Reps
@10
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@9
4
Chest Fly (Machine)3 Sets
10-12 Reps
@10
5
Lateral Raise (Machine)4 Sets
10-15 Reps
@10
6
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
@9
Day 7
1
Lat Pulldown3 Sets
8-12 Reps
@10
2
Seated Row (Cable)3 Sets
8-12 Reps
@10
3
Lat Pulldown (Single Arm)2 Sets
10-12 Reps
@9
4
Chest Supported Row (Machine)2 Sets
10-12 Reps
@9
5
Rear Delt Fly (Dumbbell)4 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)4 Sets
12 Reps
@10