Program Description
Build muscle and enjoy lifting at the gym
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 20, 2024 08:24
- Last EditedMay 21, 2024 11:52
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
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
60%
2
Pec Deck (Machine)
4
10 reps
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
2
15 reps
RPE 8.5
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
1
12 reps
12 reps
12 reps
12 reps
50%
60%
70%
75%
2
Leg Extension
3
1
10 reps
10 reps
RPE 7.5
RPE 8
3
Squat (Barbell)
1
1
1
8 reps
8 reps
5 reps
50%
60%
70%
4
Leg Curl
4
12 reps
RPE 8
5
Hip Thrust (Barbell)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
4 reps
65%
70%
2
Lat Pulldown
4
1
12 reps
12 reps
RPE 7.5
RPE 8
3
T-Bar Row
2
1
10 reps
5 reps
RPE 8
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 7.5
5
Bent Over Row (Dumbbell)
4
10 reps
RPE 7.5
6
Farmer's Walk (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12 reps
RPE 8
2
Face Pull
3
12 reps
RPE 9.5
3
Overhead Press (Machine)
3
10 reps
RPE 7.5
4
Arnold Press
1
2
15 reps
12 reps
RPE 8
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
1
2
15 reps
12 reps
RPE 8.5
RPE 7
7
Tricep Extension (Cable)
3
15 reps
RPE 8
8
Wrist Curls
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
12 Reps
60%
2
Pec Deck (Machine)4 Sets
10 Reps
@7
3
Bench Press (Dumbbell)3 Sets
8 Reps
@8
4
Incline Chest Fly (Dumbbell)2 Sets
15 Reps
@8.5
5
Incline Bench Press (Dumbbell)2 Sets
10 Reps
@9
Day 3
1
Deadlift (Barbell)2 Sets
1 Set
5 Reps
4 Reps
65%
70%
2
Lat Pulldown4 Sets
1 Set
12 Reps
12 Reps
@7.5
@8
3
T-Bar Row2 Sets
1 Set
10 Reps
5 Reps
@8
@9
4
Seated Row (Cable)4 Sets
12 Reps
@7.5
5
Bent Over Row (Dumbbell)4 Sets
10 Reps
@7.5
6
Farmer's Walk (Weighted)1 Set
AMRAP
@10
Day 2
1
Leg Press (45 Degrees)2 Sets
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
70%
75%
2
Leg Extension3 Sets
1 Set
10 Reps
10 Reps
@7.5
@8
3
Squat (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
50%
60%
70%
4
Leg Curl4 Sets
12 Reps
@8
5
Hip Thrust (Barbell)3 Sets
10 Reps
@6.5
Day 4
1
Tricep Pushdown (Cable)3 Sets
12 Reps
@8
2
Face Pull3 Sets
12 Reps
@9.5
3
Overhead Press (Machine)3 Sets
10 Reps
@7.5
4
Arnold Press1 Set
2 Sets
15 Reps
12 Reps
@8
@7
5
Bicep Curl (Barbell)3 Sets
10 Reps
@8
6
Bicep Curl (Cable)1 Set
2 Sets
15 Reps
12 Reps
@8.5
@7
7
Tricep Extension (Cable)3 Sets
15 Reps
@8
8
Wrist Curls2 Sets
AMRAP
@10