Program Description
we go gym
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 29, 2024 05:44
- Last EditedJun 18, 2025 11:34

Summary
Embark on a transformative 12-week journey with the Winter Arc program, designed to sculpt your upper body and legs through targeted workouts every day of the week. This program features a balanced mix of compound and isolation exercises, including dumbbell bench presses, Romanian deadlifts, and cable tricep extensions, ensuring comprehensive muscle engagement. With a focus on progressive overload and varied intensity, you'll build strength and endurance while keeping your training fresh and challenging. Get ready to elevate your fitness and achieve your goals this winter!
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 (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 4
2
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 3
3
Chest Fly (Cable)
3
AMRAP
RPE 3
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 3
5
Leg Curl
3
10 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10+ reps
RPE 3
2
Dumbbell Row
3
10 reps
RPE 3
3
Standing Pullover (Cable)
3
10-12 reps
RPE 3
4
Seated Row (Cable)
3
AMRAP
RPE 3
5
Squat (Barbell)
3
AMRAP
RPE 4
6
Leg Extension
3
AMRAP
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
12 reps
RPE 3
2
Pec Deck (Machine)
3
AMRAP
RPE 3
3
Incline Chest Press (Machine)
3
10 reps
RPE 3
4
Chest Fly (Cable)
3
AMRAP
RPE 3
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 2
5B
Rear Delt Fly (Cable)
3
AMRAP
RPE 2
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 3
2A
Skull Crusher (Barbell)
3
10 reps
RPE 4
2B
Skull Crusher (Dumbbell)
3
4 reps
RPE 4
3
Tricep Pushdown (Cable)
3
AMRAP
RPE 3
4
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 3
5
Bicep Curl (Cable)
3
12-15 reps
RPE 3
6
Spider Curl
3
10-12 reps
RPE 2
7
Hammer Curl (Cable)
1
AMRAP
RPE 3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
AMRAP
-
2
Dumbbell Row
3
8 reps
RPE 3
3
Lat Pulldown
3
12 reps
RPE 3
4
Standing Pullover (Cable)
3
12 reps
RPE 3
5A
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 2
5B
Wrist Curls
3
10 reps
RPE 2
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
6-10 Reps
@4
2
Incline Bench Press (Smith Machine)4 Sets
10-12 Reps
@3
3
Chest Fly (Cable)3 Sets
AMRAP
@3
4
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@3
5
Leg Curl3 Sets
10 Reps
@3
Day 2
1
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@3
2A
Skull Crusher (Barbell)3 Sets
10 Reps
@4
2B
Skull Crusher (Dumbbell)3 Sets
4 Reps
@4
3
Tricep Pushdown (Cable)3 Sets
AMRAP
@3
4
Single Arm Tricep Extension (Cable)2 Sets
10-12 Reps
@3
5
Bicep Curl (Cable)3 Sets
12-15 Reps
@3
6
Spider Curl3 Sets
10-12 Reps
@2
7
Hammer Curl (Cable)1 Set
AMRAP
@3
Day 3
1
Cardio1 Set
-
Day 4
1
Lat Pulldown4 Sets
10+ Reps
@3
2
Dumbbell Row3 Sets
10 Reps
@3
3
Standing Pullover (Cable)3 Sets
10-12 Reps
@3
4
Seated Row (Cable)3 Sets
AMRAP
@3
5
Squat (Barbell)3 Sets
AMRAP
@4
6
Leg Extension3 Sets
AMRAP
@4
Day 5
1
Incline Bench Press (Smith Machine)3 Sets
12 Reps
@3
2
Pec Deck (Machine)3 Sets
AMRAP
@3
3
Incline Chest Press (Machine)3 Sets
10 Reps
@3
4
Chest Fly (Cable)3 Sets
AMRAP
@3
5A
Lateral Raise (Dumbbell)3 Sets
AMRAP
@2
5B
Rear Delt Fly (Cable)3 Sets
AMRAP
@2
Day 6
1
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@3
2A
Skull Crusher (Barbell)3 Sets
10 Reps
@4
2B
Skull Crusher (Dumbbell)3 Sets
4 Reps
@4
3
Tricep Pushdown (Cable)3 Sets
AMRAP
@3
4
Single Arm Tricep Extension (Cable)2 Sets
10-12 Reps
@3
5
Bicep Curl (Cable)3 Sets
12-15 Reps
@3
6
Spider Curl3 Sets
10-12 Reps
@2
7
Hammer Curl (Cable)1 Set
AMRAP
@3
Day 7
1
Seated Row (Machine)1 Set
AMRAP
-
2
Dumbbell Row3 Sets
8 Reps
@3
3
Lat Pulldown3 Sets
12 Reps
@3
4
Standing Pullover (Cable)3 Sets
12 Reps
@3
5A
Reverse Wrist Curl (Barbell)3 Sets
10 Reps
@2
5B
Wrist Curls3 Sets
10 Reps
@2