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Completely Massive - Trainedbyjp(Jordan Peters)

by Gustavo L.
1 athletes joined
5.0
(1 rating)

Program Description

To gain as much muscle and strength as possible.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 28, 2025 10:58
  • Last Edited
    Sep 01, 2025 05:20

Summary

Embark on a transformative 12-week journey with the "Completely Massive" program, designed by renowned trainer Jordan Peters. This 5-day-a-week regimen combines heavy lifting and high-intensity exercises to maximize muscle growth and strength. Each session targets key muscle groups through a mix of compound and isolation movements, ensuring you push your limits while developing a balanced physique. With detailed guidance and video demonstrations, you'll gain the confidence to tackle each workout and achieve impressive results. Get ready to redefine your limits and build the body you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.8%
Lats
9.7%
Glutes
8.9%
Triceps
8.1%
Chest
8%
Upper Back
7.5%
Lower Back
7.5%
Biceps
7.3%
Quadriceps
6.9%
Front Delts
6.4%
Abs
5.8%
Middle Delts
3.7%
Other
2.7%
Calves
1.8%
Forearms
1.1%
Adductors
1.1%
Rear Delts
0.4%
Abductors
0.2%
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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
Star
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
1
Dip (Weighted)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
8-12 reps
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
1
20-30 reps
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
6
4 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Push Up (Weighted)
6
4 reps
RPE 10
4
Cable Crossover
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
6
4 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
8-12 reps
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
1
20-30 reps
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
6
4 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Push Up (Weighted)
6
4 reps
RPE 10
4
Cable Crossover
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
6
4 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
8-12 reps
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
1
20-30 reps
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
6
4 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Push Up (Weighted)
6
4 reps
RPE 10
4
Cable Crossover
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
6
4 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
8-12 reps
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
1
20-30 reps
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
6
4 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Push Up (Weighted)
6
4 reps
RPE 10
4
Cable Crossover
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
6
4 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
8-12 reps
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
1
20-30 reps
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
6
4 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Push Up (Weighted)
6
4 reps
RPE 10
4
Cable Crossover
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
6
4 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
6-10 reps
10-15 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
8-12 reps
RPE 10
3
Chest Press (Machine)
1
AMRAP
RPE 10
4
Incline Fly Press (Dumbbell)
1
20-30 reps
RPE 10
5
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
6
4 reps
RPE 10
7
Abs Crunch (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
3
Push Up (Weighted)
6
4 reps
RPE 10
4
Cable Crossover
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Chin-Up (Weighted)
6
4 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
4 reps
RPE 10
2
Lunge (Dumbbell)
1
8-12 reps
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Lying Leg Curl
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
1
1
8-15 reps
20-30 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
6
4 reps
RPE 10
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
6
Leg Press Calf Raises
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
4 reps
RPE 10
2
Lunge (Dumbbell)
1
8-12 reps
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Lying Leg Curl
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
1
1
8-15 reps
20-30 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
6
4 reps
RPE 10
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
6
Leg Press Calf Raises
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
4 reps
RPE 10
2
Lunge (Dumbbell)
1
8-12 reps
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Lying Leg Curl
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
1
1
8-15 reps
20-30 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
6
4 reps
RPE 10
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
6
Leg Press Calf Raises
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
4 reps
RPE 10
2
Lunge (Dumbbell)
1
8-12 reps
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Lying Leg Curl
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
1
1
8-15 reps
20-30 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
6
4 reps
RPE 10
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
6
Leg Press Calf Raises
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
4 reps
RPE 10
2
Lunge (Dumbbell)
1
8-12 reps
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Lying Leg Curl
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
1
1
8-15 reps
20-30 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
6
4 reps
RPE 10
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
6
Leg Press Calf Raises
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
6
4 reps
RPE 10
2
Lunge (Dumbbell)
1
8-12 reps
RPE 10
3
Lunge (Bodyweight)
1
AMRAP
RPE 10
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Lying Leg Curl
1
AMRAP
RPE 10
6
Leg Press (45 Degrees)
1
1
8-15 reps
20-30 reps
RPE 10
RPE 10
7
Standing Calf Raise
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
6
4 reps
RPE 10
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
6
Leg Press Calf Raises
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-12 reps
RPE 10
2
Shoulder Press (Machine)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Muscle Clean And Press
6
4 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
8-12 reps
RPE 10
2
Wide Reverse Grip Smith Press
6
4 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-12 reps
RPE 10
2
Shoulder Press (Machine)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Muscle Clean And Press
6
4 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
8-12 reps
RPE 10
2
Wide Reverse Grip Smith Press
6
4 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-12 reps
RPE 10
2
Shoulder Press (Machine)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Muscle Clean And Press
6
4 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
8-12 reps
RPE 10
2
Wide Reverse Grip Smith Press
6
4 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-12 reps
RPE 10
2
Shoulder Press (Machine)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Muscle Clean And Press
6
4 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
8-12 reps
RPE 10
2
Wide Reverse Grip Smith Press
6
4 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-12 reps
RPE 10
2
Shoulder Press (Machine)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Muscle Clean And Press
6
4 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
8-12 reps
RPE 10
2
Wide Reverse Grip Smith Press
6
4 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
8-12 reps
RPE 10
2
Shoulder Press (Machine)
1
AMRAP
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Muscle Clean And Press
6
4 reps
RPE 10
6
Skull Crusher (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
8-12 reps
RPE 10
2
Wide Reverse Grip Smith Press
6
4 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 10
2
Pull-Up (Weighted)
6
4 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Cable Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 10
2
Pull-Up (Weighted)
6
4 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Cable Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 10
2
Pull-Up (Weighted)
6
4 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Cable Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 10
2
Pull-Up (Weighted)
6
4 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Cable Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 10
2
Pull-Up (Weighted)
6
4 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Cable Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
AMRAP
RPE 10
4
Chest Supported Row (Machine)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
6
4 reps
RPE 10
2
Pull-Up (Weighted)
6
4 reps
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Pullover (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
5
Single Arm Cable Curl
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
RPE 10
2
Single Leg Calf Raise (Bodyweight)
2
8-12 reps
RPE 10
3
Sprint
6
0.2 mins
-
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
RPE 10
2
Single Leg Calf Raise (Bodyweight)
2
8-12 reps
RPE 10
3
Sprint
6
0.2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
RPE 10
2
Single Leg Calf Raise (Bodyweight)
2
8-12 reps
RPE 10
3
Sprint
6
0.2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
RPE 10
2
Single Leg Calf Raise (Bodyweight)
2
8-12 reps
RPE 10
3
Sprint
6
0.2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
RPE 10
2
Single Leg Calf Raise (Bodyweight)
2
8-12 reps
RPE 10
3
Sprint
6
0.2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
RPE 10
2
Single Leg Calf Raise (Bodyweight)
2
8-12 reps
RPE 10
3
Sprint
6
0.2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
1 Set
1 Set
6-10 Reps
10-15 Reps
@10
@10
2
Chest Press (Machine)
1 Set
8-12 Reps
@10
3
Chest Press (Machine)
1 Set
AMRAP
@10
4
Incline Fly Press (Dumbbell)
1 Set
20-30 Reps
@10
5
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
AMRAP
@10
6
Incline Curl (Dumbbell)
6 Sets
4 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
8-12 Reps
@10
Day 2
1
Stiff Leg Deadlift (Dumbbell)
6 Sets
4 Reps
@10
2
Lunge (Dumbbell)
1 Set
8-12 Reps
@10
3
Lunge (Bodyweight)
1 Set
AMRAP
@10
4
Lying Leg Curl
1 Set
8-12 Reps
@10
5
Lying Leg Curl
1 Set
AMRAP
@10
6
Leg Press (45 Degrees)
1 Set
1 Set
8-15 Reps
20-30 Reps
@10
@10
7
Standing Calf Raise
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 3
1
Shoulder Press (Machine)
1 Set
8-12 Reps
@10
2
Shoulder Press (Machine)
1 Set
AMRAP
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
5
Muscle Clean And Press
6 Sets
4 Reps
@10
6
Skull Crusher (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 4
1
Deadlift (Barbell)
6 Sets
4 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@10
3
Lat Pulldown (Neutral Grip)
1 Set
AMRAP
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 5
1
Hanging Leg Raise
2 Sets
AMRAP
@10
2
Single Leg Calf Raise (Bodyweight)
2 Sets
8-12 Reps
@10
3
Sprint
6 Sets
0.2 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gustavo L.Man
2 days ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program to gain as much strength and muscle as possible.