Program Description
To put on muscle mass and weight to then shred down to a low body fat
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedOct 03, 2024 06:37
- Last EditedJun 18, 2025 11:25

Summary
Unleash your potential with this comprehensive 12-week Muscle Making Program, designed for serious lifters ready to transform their physique. With six days of intense training each week, you'll focus on targeted muscle groups through a variety of exercises, including bodyweight movements, machines, and free weights. Each session emphasizes high intensity and proper form, pushing you to your limits while maximizing muscle growth. Get ready to build strength and size with a structured approach that keeps you motivated and on track!
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
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Press
1
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Lying Leg Curl
2
8 reps
RPE 10
5
Seated Calf Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
8 reps
RPE 10
2
Hammer Curl
2
8 reps
RPE 10
3
Bicep Curl (Cable)
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
1
12 reps
RPE 10
5
Dip (Bodyweight)
1
10 reps
RPE 10
6
Skull Crusher (Dumbbell)
2
8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
9
Seated Dip (Machine)
2
6 reps
RPE 10
10
Lateral Raise (Cable)
2
12 reps
RPE 10
11
Lateral Raise (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Lat Pullover
2
8 reps
RPE 10
5
Barbell Row
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
12 reps
RPE 10
7
Shrug (Dumbbell)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
Low To High Fly (cable)
2
8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)2 Sets
8 Reps
@10
2
Lat Pulldown2 Sets
8 Reps
@10
3
Seated Row (Cable)2 Sets
8 Reps
@10
4
Lat Pullover2 Sets
8 Reps
@10
5
Barbell Row2 Sets
6 Reps
@10
6
Rear Delt Fly (Cable)2 Sets
12 Reps
@10
7
Shrug (Dumbbell)2 Sets
8 Reps
@10
Day 2
1
Incline Bench Press (Dumbbell)2 Sets
8 Reps
@10
2
Chest Press (Machine)2 Sets
8 Reps
@10
3
Chest Fly (Cable)2 Sets
8 Reps
@10
4
Low To High Fly (cable)2 Sets
8 Reps
@10
5
Seated Shoulder Press (Dumbbell)2 Sets
12 Reps
@10
6
Lateral Raise (Cable)2 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)2 Sets
8 Reps
@10
2
Leg Press1 Set
8 Reps
@10
3
Leg Extension2 Sets
8 Reps
@10
4
Lying Leg Curl2 Sets
8 Reps
@10
5
Seated Calf Raise2 Sets
12 Reps
@10
Day 4
1
Incline Curl (Dumbbell)2 Sets
8 Reps
@10
2
Hammer Curl2 Sets
8 Reps
@10
3
Bicep Curl (Cable)2 Sets
8 Reps
@10
4
Bicep Curl (Barbell)1 Set
12 Reps
@10
5
Dip (Bodyweight)1 Set
10 Reps
@10
6
Skull Crusher (Dumbbell)2 Sets
8 Reps
@10
7
Single Arm Tricep Extension (Cable)2 Sets
8 Reps
@10
8
V-Handle Tricep Pushdown (Cable)2 Sets
8 Reps
@10
9
Seated Dip (Machine)2 Sets
6 Reps
@10
10
Lateral Raise (Cable)2 Sets
12 Reps
@10
11
Lateral Raise (Dumbbell)1 Set
8 Reps
@10
Day 5
1
Pull-Up (Bodyweight)2 Sets
8 Reps
@10
2
Lat Pulldown2 Sets
8 Reps
@10
3
Seated Row (Cable)2 Sets
8 Reps
@10
4
Lat Pullover2 Sets
8 Reps
@10
5
Barbell Row2 Sets
6 Reps
@10
6
Rear Delt Fly (Cable)2 Sets
12 Reps
@10
7
Shrug (Dumbbell)2 Sets
8 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)2 Sets
8 Reps
@10
2
Chest Press (Machine)2 Sets
8 Reps
@10
3
Chest Fly (Cable)2 Sets
8 Reps
@10
4
Low To High Fly (cable)2 Sets
8 Reps
@10
5
Seated Shoulder Press (Dumbbell)2 Sets
12 Reps
@10
6
Lateral Raise (Cable)2 Sets
12 Reps
@10