Program Description
Creating consistency and unlocking your potential!
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 02, 2024 05:30
- Last EditedJun 18, 2025 10:24

Summary
Embark on a transformative 12-week journey with the Silviu: Shikai program, designed for dedicated lifters ready to elevate their strength and physique. This program features three focused training days each week, incorporating a blend of compound and isolation exercises to target all major muscle groups. Expect to master movements like the High Bar Squat, Incline Bench Press, and Romanian Deadlift, all while building endurance and power. Equip yourself with a full gym and prepare to push your limits—your strongest self awaits!
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
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10 reps
-
3
Lying Leg Curl
2
8-12 reps
RPE 10
4
Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6
Hyperextension
3
15 reps
-
7
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
8
Face Pull
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Barbell Row
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
7
Hyperextension
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Leg Press
2
8-12 reps
RPE 10
4
Seated Row (Cable)
1
8-12 reps
RPE 10
5
Hyperextension
3
15 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Lying Rear Lateral Raise
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
High Bar Squat (Barbell)3 Sets
10 Reps
-
2
Standing Shoulder Press (Dumbbell)3 Sets
10 Reps
-
3
Lying Leg Curl2 Sets
8-12 Reps
@10
4
Lat Pulldown2 Sets
8-12 Reps
@10
5
Chest Press (Machine)2 Sets
8-12 Reps
@10
6
Hyperextension3 Sets
15 Reps
-
7
Preacher Curl (Barbell)2 Sets
8-12 Reps
@10
8
Face Pull2 Sets
8-12 Reps
@10
Day 2
1
Incline Bench Press (Barbell)3 Sets
10 Reps
-
2
Good Morning3 Sets
10 Reps
-
3
Barbell Row3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
-
5
Bicep Curl (Cable)2 Sets
8-12 Reps
@10
6
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@10
7
Hyperextension3 Sets
15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
2
Bench Press (Dumbbell)3 Sets
10 Reps
-
3
Leg Press2 Sets
8-12 Reps
@10
4
Seated Row (Cable)1 Set
8-12 Reps
@10
5
Hyperextension3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)2 Sets
8-12 Reps
@10
7
Bicep Curl (EZ Bar)2 Sets
8-12 Reps
@10
8
Lying Rear Lateral Raise2 Sets
8-12 Reps
@10