Program Description
Gain size with strict movements and hypertrophy.
Program Overview
- LevelAdvanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 21, 2023 11:05
- Last EditedJun 18, 2025 09:33

Summary
Unlock your potential with the JSANS BULK program, a comprehensive 12-week training plan designed for serious lifters looking to pack on muscle. Committing to five days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, legs, back, and shoulders, using a mix of dumbbells, machines, and bodyweight exercises. Each session emphasizes progressive overload with varying rep ranges and intensity levels, ensuring you continually challenge your body. Get ready to transform your physique and elevate your strength with a structured approach that delivers results.
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 (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)2 Sets
10-12 Reps
@10
4
Dip (Weighted)2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)2 Sets
6-10 Reps
@10
3
Leg Extension2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)2 Sets
6-10 Reps
@10
2
Lat Pulldown2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)2 Sets
AMRAP
@10
4
Single Arm Row(machine)2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)2 Sets
6-10 Reps
@10
2
Face Pull2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)2 Sets
AMRAP
@10
5
Standing Calf Raise2 Sets
8-12 Reps
@10
6
Seated Calf Raise2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)2 Sets
AMRAP
@10
5
Wrist Curls2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)3 Sets
AMRAP
@10