Program Description
Uhh it’s mine
Program Overview
- LevelNovice, Advanced, Beginner, Intermediate
- GoalAthletics, Olympic Weightlifting, Bodyweight Fitness, Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout180 minutes
- CreatedJun 03, 2024 07:22
- Last EditedJun 18, 2025 11:43

Summary
Unleash your potential with Jakoobs Split, a dynamic 12-week program designed for serious lifters ready to elevate their training. Committing to six days a week, you'll focus on targeted muscle groups, maximizing strength and hypertrophy through a variety of exercises including bench presses, cable rows, and machine work. Each session is crafted to challenge you, ensuring you push your limits and achieve your fitness goals. Get ready to transform your physique and build the strength you've always wanted!
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
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pullover (EZ Bar)4 Sets
10 Reps
@6
2
Bench Press (Barbell)2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)4 Sets
8 Reps
@7
4
Chest Fly (Machine)4 Sets
8 Reps
@7
5
Standing Pullover (Cable)4 Sets
8 Reps
@6.5
6
Push Up1 Set
20 Reps
@10
Day 3
1
Seated Row (Cable)4 Sets
15 Reps
@6
2
Face Pull4 Sets
12 Reps
@6.5
3
Lat Pulldown4 Sets
18 Reps
@7
4
High Row4 Sets
14 Reps
@6.5
5
Single Arm Iso Row4 Sets
12 Reps
@6.5
6
Muscle Up1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)4 Sets
12 Reps
@6.5
2
Face Pull4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)4 Sets
8 Reps
@7.5
4
Front Raise4 Sets
10 Reps
@7
5
Arnold Press4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)4 Sets
15 Reps
@6.5
Day 4
1
Bicep Curl (EZ Bar)4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)4 Sets
10 Reps
@7
4
Hammer Curl4 Sets
15 Reps
@7
5
Wrist Curls4 Sets
10 Reps
@8
6
Dead Hang1 Set
1 Reps
@8
Day 5
1
Leg Curl4 Sets
12 Reps
@8
2
Leg Extension4 Sets
12 Reps
@8
3
Leg Press4 Sets
15 Reps
@6.5
4
Hack Squat4 Sets
12 Reps
@6.5
5
Squat (Barbell)4 Sets
5 Reps
@8
6
Clean Deadlift3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)2 Sets
15 Reps
-
2
Hollow Hold2 Sets
1 mins
-
3
Plank2 Sets
1 mins
-
4
Side Plank2 Sets
1 mins
-