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NSuns/Metallicadpa hybrid program

by ᄌᄋᄋ

Program Description

Mix the hypertrophy training of MetallicaDPA with the compound training of NSuns

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 15, 2025 06:24
  • Last Edited
    Sep 24, 2025 04:19

Summary

Unleash your strength with the NSuns/Metallicadpa hybrid program, a comprehensive 12-week training plan designed for serious lifters. With five workout days each week, you'll tackle a mix of compound and isolation movements, focusing on progressive overload to maximize gains in muscle and strength. This program combines the best of both worlds, integrating the NSuns method with the intensity of Metallicadpa, ensuring your workouts stay fresh and challenging. Equip yourself with a full gym and get ready to push your limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Chest
11.8%
Quadriceps
10.9%
Front Delts
10.3%
Glutes
9%
Hamstrings
8.4%
Middle Delts
6.7%
Biceps
6.4%
Upper Back
5.2%
Abs
4.1%
Lower Back
3.4%
Lats
3.2%
Adductors
2.2%
Calves
1.6%
Rear Delts
1.5%
Forearms
1%
Abductors
0.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
3
1
1
8 reps
6 reps
4 reps
5 reps
7 reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
12 reps
RPE 7
6
Hammer Curl
4
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 6.5
4
Leg Press
3
12 reps
RPE 6.5
5
Leg Curl
3
12 reps
RPE 6.5
6
Seated Calf Raise
1
1
3
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
7
Cable Crunch
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 6.5
4
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3
12 reps
RPE 7.5
4
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
5
15 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7.5
7
Single Arm High Row (Cable)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1
1
1
1
1
1
1
1
6 reps
5 reps
3 reps
5 reps
7 reps
4 reps
6 reps
8 reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6.5
4
Leg Press
3 Sets
12 Reps
@6.5
5
Leg Curl
3 Sets
12 Reps
@6.5
6
Seated Calf Raise
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
7
Cable Crunch
3 Sets
12 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@6.5
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Lat Pulldown
3 Sets
12 Reps
@7.5
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@7
5
Face Pull
5 Sets
15 Reps
@7
6
Seated Row (Cable)
3 Sets
12 Reps
@7.5
7
Single Arm High Row (Cable)
3 Sets
12 Reps
@6.5
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
3 Sets
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
65%
75%
85%
80%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Hammer Curl
4 Sets
12 Reps
@6.5