Program Description
Less legs, more everything else
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 02, 2024 02:49
- Last EditedJun 18, 2025 07:47

Summary
Unleash your strength with "Hol me back, Bro!"—a comprehensive 12-week program designed for dedicated lifters looking to build muscle and improve overall fitness. Comprising four intense training days each week, this program features a balanced mix of compound and isolation exercises, targeting all major muscle groups. Expect to push your limits with movements like the Platz Squat and Romanian Deadlift, all while honing your technique with guided video demonstrations. Get ready to transform your physique and elevate your performance!
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 (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pullover (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
6
Standing Behind Neck Shoulder Press (Barbell)
2
10-15 reps
RPE 6
7
Preacher Curl (Barbell)
4
6-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
4-8 reps
RPE 9
2
Good Morning
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Dragon Flag
3
AMRAP
RPE 10
5
Neck Extension
3
15-20 reps
RPE 9
6
Face Pull
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
4
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Dumbbell Row
3
8-12 reps
RPE 10
5
Arnold Press
3
8-12 reps
RPE 10
6
Barbell Row
3
6-10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Lateral Raise (Machine)
3
10-15 reps
RPE 10
4
Reverse Pec Deck
3
10-15 reps
RPE 10
5
Hammer Curl
3
10-15 reps
RPE 10
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 10
7
Neck Curl
3
15-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Platz Squat3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@8
3
Leg Extension3 Sets
10-15 Reps
@10
4
Dragon Flag3 Sets
AMRAP
@10
5
Neck Extension3 Sets
15-20 Reps
@9
6
Face Pull3 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Smith Machine)3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@10
Day 4
1
JM Press3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)3 Sets
10-15 Reps
@10
4
Reverse Pec Deck3 Sets
10-15 Reps
@10
5
Hammer Curl3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)3 Sets
10-20 Reps
@10
7
Neck Curl3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)3 Sets
AMRAP
@10
3
Dip (Bodyweight)3 Sets
AMRAP
@10
4
Dumbbell Row3 Sets
8-12 Reps
@10
5
Arnold Press3 Sets
8-12 Reps
@10
6
Barbell Row3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)3 Sets
10-15 Reps
@10