Program Description
Get giga
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 01, 2024 03:15
- Last EditedJun 18, 2025 12:12

Summary
The Giga Program is a comprehensive 12-week training plan designed to challenge your limits and build strength across all major muscle groups. With five workouts each week, you'll engage in a mix of compound lifts, isolation exercises, and supersets, ensuring a balanced approach to muscle development. This program is perfect for those looking to enhance their physique and performance in the gym. Get ready to push your boundaries and achieve your fitness goals with targeted routines that maximize results!
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)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8
3
Dip (Weighted)
1
1
1
10-15 reps
8-12 reps
6-12 reps
RPE 7
RPE 8.5
RPE 9
4
Hammer Curl
1
1
1
6-12 reps
8-12 reps
10-15 reps
RPE 10
RPE 10
RPE 8
5
Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Pull-Up (Bodyweight)
4
10 reps
-
3A
Standing Calf Raise
3
10-15 reps
-
3B
Leg Extension
2
10-15 reps
-
4
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Seated Row (Machine)
3
8-12 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4A
Tricep Pushdown (Cable)
3
AMRAP
-
4B
Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Hip Thrust (Barbell)
3
8-12 reps
-
3
Suitcase Carry
3
AMRAP
-
4
Hamstring Curl
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
-
2
Incline Bench Press (Barbell)
2
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Cable Crunch
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2
Pull-Up (Bodyweight)4 Sets
10 Reps
-
3A
Standing Calf Raise3 Sets
10-15 Reps
-
3B
Leg Extension2 Sets
10-15 Reps
-
4
Cable Crunch3 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Barbell)4 Sets
8-12 Reps
-
2
Seated Row (Machine)3 Sets
8-12 Reps
-
3
Pullover (Dumbbell)3 Sets
10 Reps
-
4A
Tricep Pushdown (Cable)3 Sets
AMRAP
-
4B
Lateral Raise (Cable)3 Sets
AMRAP
-
Day 4
1
Squat (Barbell)3 Sets
6-12 Reps
-
2
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
3
Suitcase Carry3 Sets
AMRAP
-
4
Hamstring Curl2 Sets
10-15 Reps
-
Day 5
1
Chin-Up (Weighted)3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)2 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
8-12 Reps
-
4
Cable Crunch2 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@8
@9.5
@9
2
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8
3
Dip (Weighted)1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
6-12 Reps
@7
@8.5
@9
4
Hammer Curl1 Set
1 Set
1 Set
6-12 Reps
8-12 Reps
10-15 Reps
@10
@10
@8
5
Lateral Raise (Cable)3 Sets
10-15 Reps
-