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ANIMORPH: SILVERBACK METHOD

by Jon Bon Giorno, PhD

Program Description

Stop wasting time in the gym. Build real size, real strength, and EVOLVE. ANIMORPH: SILVERBACK METHOD is a no-nonsense, full-body hypertrophy system engineered for lifters who want to GROW. Train 3 days per week with a double dynamic progression scheme, recover hard, and attack every session like you're earning your place atop the jungle hierarchy. ⚔️ Chest and arms focused — built for the modern Silverback 🧠 Progressive overload & volume matched to recovery 🕒 3 days/week = full-body power without burning out 💪 Science-backed structure, battle-tested by lifters You won’t just lift like an animal — you’ll become one. Are you ready to evolve?

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2025 07:34
  • Last Edited
    Jul 20, 2025 01:55
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
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 (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Squat (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5A
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5C
One Arm Lateral Raise (Cable)
2
15-20 reps
RPE 10
6A
Shrug (Barbell)
3
12-15 reps
RPE 10
6B
Cable Crunch
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
1B
Seated Row (Cable)
3
10-12 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2B
Face Pull
3
12-15 reps
RPE 10
3A
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4A
Leg Press
3
10-15 reps
RPE 10
4B
Calf Raise (Leg Press)
3
15-20 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Press (Machine)
4
10-12 reps
RPE 10
1B
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2A
Leg Extension
3
10-12 reps
RPE 10
2B
Seated Hamstring Curl
3
12-15 reps
RPE 10
3A
Hammer Curl (Cable)
3
10-12 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
4A
Cable Crossover
3
12-15 reps
RPE 10
4B
Pullover (Dumbbell)
3
10-12 reps
RPE 10
5A
Cable Crunch
3
15-20 reps
RPE 10
5B
Neck Curl
3
15-20 reps
RPE 10
5C
Seated Calf Raise
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
6-8 Reps
@9
1B
Pull-Up (Weighted)
3 Sets
6-10 Reps
@9
2
Squat (Barbell)
3 Sets
5-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@10
5A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@10
5B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
5C
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
6A
Shrug (Barbell)
3 Sets
12-15 Reps
@10
6B
Cable Crunch
3 Sets
15-20 Reps
@10
Day 2
1A
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
1B
Seated Row (Cable)
3 Sets
10-12 Reps
@10
2A
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2B
Face Pull
3 Sets
12-15 Reps
@10
3A
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@10
3B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4A
Leg Press
3 Sets
10-15 Reps
@10
4B
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@10
5B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
Day 3
1A
Chest Press (Machine)
4 Sets
10-12 Reps
@10
1B
Chin-Up (Weighted)
4 Sets
6-8 Reps
@9
2A
Leg Extension
3 Sets
10-12 Reps
@10
2B
Seated Hamstring Curl
3 Sets
12-15 Reps
@10
3A
Hammer Curl (Cable)
3 Sets
10-12 Reps
@10
3B
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
4A
Cable Crossover
3 Sets
12-15 Reps
@10
4B
Pullover (Dumbbell)
3 Sets
10-12 Reps
@10
5A
Cable Crunch
3 Sets
15-20 Reps
@10
5B
Neck Curl
3 Sets
15-20 Reps
@10
5C
Seated Calf Raise
3 Sets
15-20 Reps
-