Program Description
a BB program for big lats, traps, shoulders and arms. any exercise can be switched if it is inline with specificity. supersets/gainsets aren't mandatory, but they do save time, you can also superset exercises that aren't logged as supersets/gaintsets. add another set to an exercise of you plateau.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 23, 2024 09:27
- Last EditedOct 10, 2024 01:11
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
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 9
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Dumbbell Row
3
10-15 reps
RPE 10
4A
Spider Curl
3
6-10 reps
RPE 10
4B
French Press
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-8 reps
RPE 10
1B
Neck Extension
3
15-20 reps
RPE 9
2A
Upright Row (Barbell)
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
4
Decline Crunch (Weighted)
3
8-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
1B
Wide Grip Pull-Up
3
AMRAP
2A
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2B
Side Bend (Dumbbell)
3
10-15 reps
RPE 10
2C
Incline Curl (Dumbbell)
3
8-14 reps
RPE 10
3A
V-Handle Tricep Pushdown (Cable)
3
8-14 reps
RPE 10
3B
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
RPE 10
3C
Wrist Curls
3
10-15 reps
RPE 10
4A
Fly Press (Dumbbell)
3
8-14 reps
RPE 10
4B
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8.5
1B
Power Shrug
3
8-15 reps
RPE 8.5
2A
Hack Squat
3
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-20 reps
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
8-14 reps
RPE 10
1B
Ring Row (Weighted)
2
8-12 reps
RPE 10
2A
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
2B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Face Pull
3
10-15 reps
RPE 10
3C
Bicep Curl (Cable)
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1A
Squat (Smith Machine)3 Sets
6-8 Reps
@10
1B
Neck Extension3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)3 Sets
8-12 Reps
@10
2B
Standing Calf Raise3 Sets
10-20 Reps
@10
3A
Leg Extension3 Sets
8-12 Reps
@10
3B
Leg Curl3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)3 Sets
8-14 Reps
@10
5
Hammer Curl3 Sets
8-12 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@8.5
1B
Power Shrug3 Sets
8-15 Reps
@8.5
2A
Hack Squat3 Sets
8-12 Reps
@10
2B
Standing Calf Raise3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)3 Sets
10-15 Reps
@10
4
Hanging Leg Raise3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)3 Sets
8-12 Reps
@10
3B
Face Pull3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up3 Sets
AMRAP
2A
Pullover (Dumbbell)3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)3 Sets
10-15 Reps
@10
3C
Wrist Curls3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)3 Sets
10-20 Reps
@10
Day 1
1A
Bench Press (Dumbbell)3 Sets
6-10 Reps
@10
1B
Neck Curl3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)3 Sets
8-12 Reps
@10
3B
Dumbbell Row3 Sets
10-15 Reps
@10
4A
Spider Curl3 Sets
6-10 Reps
@10
4B
French Press3 Sets
6-12 Reps
@10