Program Description
Get huge. This is a 12 week program built around a 3 day a week (MWF) schedule. Each day is full body, incorporating most major muscle groups. Feel free to adjust plan to better suit your goals. AB Video (YouTube) of your choice at the end of each workout for a duration of 10min.
Program Overview
- LevelNovice
- GoalBodybuilding, Athletics, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMay 30, 2024 03:38
- Last EditedJun 23, 2024 03:00
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
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-12 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 9
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8
7
Seated Row (Cable)
3
8-12 reps
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lateral Lunge (Weighted)
3
8-12 reps
RPE 7
3
Hammer Curl
3
10-12 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8
5
Pec Fly (Dumbbell)
3
10-12 reps
RPE 7.5
6
Shrug (Dumbbell)
3
8-12 reps
RPE 8
7
Split Squat (Dumbbell)
3
8-12 reps
RPE 8
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
2
Seated Calf Raise
3
12-15 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Press
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
6
Skull Crusher
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
7
Back Extension (Weighted)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 7
8
AB Video
1
10 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
@6
@8
@9
2
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@8
3
Dip (Bodyweight)3 Sets
AMRAP
@10
4
Dumbbell Row3 Sets
8-12 Reps
@8
5
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@8
6
Lateral Raise (Cable)3 Sets
10-15 Reps
@8
7
Seated Row (Cable)3 Sets
8-12 Reps
@7
8
AB Video1 Set
10 mins
@10
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
2
Lateral Lunge (Weighted)3 Sets
8-12 Reps
@7
3
Hammer Curl3 Sets
10-12 Reps
@8
4
Lat Pulldown (Neutral Grip)3 Sets
10-15 Reps
@8
5
Pec Fly (Dumbbell)3 Sets
10-12 Reps
@7.5
6
Shrug (Dumbbell)3 Sets
8-12 Reps
@8
7
Split Squat (Dumbbell)3 Sets
8-12 Reps
@8
8
AB Video1 Set
10 mins
@10
Day 3
1
Romanian Deadlift (Barbell)1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
2
Seated Calf Raise3 Sets
12-15 Reps
@8
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7.5
@8.5
4
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@8
5
Leg Press1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
6
Skull Crusher1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
7
Back Extension (Weighted)1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@7
8
AB Video1 Set
10 mins
@10