Program Description
We’re gonna get you so jacked your mere presence will set off the Lunk Alarm
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 01, 2024 06:39
- Last EditedSep 30, 2024 05:15
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
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Chest Press (Machine)
2
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 8
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-8 reps
RPE 8
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
4
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Single Arm Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 8
2
Leg Press
2
8-12 reps
RPE 8
3
Hip Adductor (Machine)
2
8-12 reps
RPE 9
4
Leg Curl
3
12-15 reps
RPE 9
5
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
6-8 reps
RPE 8
2
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 9
3
Reverse Pec Deck
2
12-15 reps
RPE 9
4
Face Pull
2
12-15 reps
RPE 9
5
Pec Deck (Machine)
2
2
8-12 reps
12-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
2
Seated Dip (Machine)
2
1
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Bicep Curl (Machine)
2
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
5
Dumbbell Row
2
2
6-8 reps
8-12 reps
RPE 8
RPE 9
6A
Bicep Curl (Cable)
2
8-12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 8
2
Good Morning
2
8-12 reps
RPE 8
3
Hip Abductor (Machine)
2
12-15 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
2
Chest Press (Machine)2 Sets
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@8
@9
@9
3
Lateral Raise (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Hammer Curl2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 2
1
Chest Supported Row (Machine)4 Sets
6-8 Reps
@8
2
Lat Pulldown2 Sets
8-12 Reps
@9
3
Seated Wide-Grip Row (Cable)2 Sets
8-12 Reps
@9
4
Reverse Pec Deck2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Single Arm Tricep Extension (Cable)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
Day 3
1
Squat (Smith Machine)2 Sets
6-8 Reps
@8
2
Leg Press2 Sets
8-12 Reps
@8
3
Hip Adductor (Machine)2 Sets
8-12 Reps
@9
4
Leg Curl3 Sets
12-15 Reps
@9
5
Leg Extension1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Shoulder Press (Machine)2 Sets
6-8 Reps
@8
2
One Arm Lateral Raise (Cable)2 Sets
12-15 Reps
@9
3
Reverse Pec Deck2 Sets
12-15 Reps
@9
4
Face Pull2 Sets
12-15 Reps
@9
5
Pec Deck (Machine)2 Sets
2 Sets
8-12 Reps
12-15 Reps
@8
@9
Day 5
1
Bicep Curl (EZ Bar)2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
2
Seated Dip (Machine)2 Sets
1 Set
6-8 Reps
8-12 Reps
@8
@9
3
Bicep Curl (Machine)2 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)2 Sets
8-12 Reps
@9
5
Dumbbell Row2 Sets
2 Sets
6-8 Reps
8-12 Reps
@8
@9
6A
Bicep Curl (Cable)2 Sets
8-12 Reps
@9
6B
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)2 Sets
6-8 Reps
@8
2
Good Morning2 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)2 Sets
12-15 Reps
@9
4
Leg Extension2 Sets
12-15 Reps
@9
5
Leg Curl1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10