Program Description
Get absolutely swole and huge. great for bulking. definitely not cut oriented.
Program Overview
- LevelAdvanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout90 minutes
- CreatedDec 24, 2024 04:55
- Last EditedJun 18, 2025 08:00

Summary
Get ready to pack on serious muscle with Zaide’s Bulk Routine MFer, a comprehensive 16-week program designed for dedicated lifters. Training five days a week, you'll focus on compound lifts and targeted isolation exercises to maximize hypertrophy across all major muscle groups. Each session is carefully structured to ensure progressive overload, helping you build strength and size effectively. Whether you're a seasoned gym-goer or just looking to bulk up, this routine will challenge you and keep you motivated every step of the way.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 10
2
Incline Bench Press (Dumbbell)
2
RPE 10
3
Chest Fly (Machine)
2
-
4
Dip (Bodyweight)
2
RPE 10
5
Dip (Assisted)
2
RPE 10
6
Chest Press (Machine)
2
RPE 10
7
Single Arm Overhead Tricep Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 10
2
Seated Wide-Grip Row (Cable)
2
RPE 10
3
Lat Pulldown (Single Arm)
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Wide Grip Pull-Up
2
RPE 10
6
Rear Delt Fly (Machine)
2
RPE 10
7
Bent Over Row (Barbell)
2
RPE 10
8
Bayesian Curl
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
-
2
Leg Press (45 Degrees)
2
RPE 10
3
Romanian Deadlift (Trap Bar)
2
-
4
Leg Curl
2
RPE 10
5
Leg Extension
2
RPE 10
6
Hip Abductor (Machine)
2
RPE 10
7
Abs Crunch (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
-
2
Seated Shoulder Press (Dumbbell)
2
RPE 10
3
Lying Side Lateral Raise
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Shoulder Press (Machine)
2
RPE 10
6
Face Pull
2
RPE 10
7
Single Arm Rear Delt Cable Fly
2
RPE 10
8
Standing Calf Raise
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
2
RPE 10
2
Incline Curl (Dumbbell)
2
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Face Away Cable Curl
2
RPE 10
5
Tricep Extension (Machine)
2
RPE 10
6
Bicep Curl (Machine)
2
RPE 10
7
Wrist Curls
2
RPE 10
8
Abs Crunch (Machine)
2
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Lat Pulldown2 Sets
@10
2
Seated Wide-Grip Row (Cable)2 Sets
@10
3
Lat Pulldown (Single Arm)2 Sets
@10
4
Pull-Up (Neutral Grip, Bodyweight)2 Sets
@10
5
Wide Grip Pull-Up2 Sets
@10
6
Rear Delt Fly (Machine)2 Sets
@10
7
Bent Over Row (Barbell)2 Sets
@10
8
Bayesian Curl2 Sets
@10
Day 1
1
Incline Bench Press (Barbell)2 Sets
@10
2
Incline Bench Press (Dumbbell)2 Sets
@10
3
Chest Fly (Machine)2 Sets
-
4
Dip (Bodyweight)2 Sets
@10
5
Dip (Assisted)2 Sets
@10
6
Chest Press (Machine)2 Sets
@10
7
Single Arm Overhead Tricep Extension2 Sets
@10
Day 3
1
Squat (Smith Machine)2 Sets
-
2
Leg Press (45 Degrees)2 Sets
@10
3
Romanian Deadlift (Trap Bar)2 Sets
-
4
Leg Curl2 Sets
@10
5
Leg Extension2 Sets
@10
6
Hip Abductor (Machine)2 Sets
@10
7
Abs Crunch (Machine)2 Sets
-
Day 4
1
Seated Overhead Press (Barbell)1 Set
-
2
Seated Shoulder Press (Dumbbell)2 Sets
@10
3
Lying Side Lateral Raise2 Sets
@10
4
Lateral Raise (Cable)2 Sets
@10
5
Shoulder Press (Machine)2 Sets
@10
6
Face Pull2 Sets
@10
7
Single Arm Rear Delt Cable Fly2 Sets
@10
8
Standing Calf Raise3 Sets
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)2 Sets
@10
2
Incline Curl (Dumbbell)2 Sets
@10
3
Overhead Tricep Extension (Cable)2 Sets
@10
4
Face Away Cable Curl2 Sets
@10
5
Tricep Extension (Machine)2 Sets
@10
6
Bicep Curl (Machine)2 Sets
@10
7
Wrist Curls2 Sets
@10
8
Abs Crunch (Machine)2 Sets
@10