Program Description
Looking big in clothes. Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms Monday: Arms/Legs Wednesday: Arms/Chest/Back/Neck/Delts/Calves Friday: Arms/Legs/Neck Sunday: Chest/Back/Neck/Delts Tuesday/Thursday/Saturday=Restday Form of progressive overload: Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise. Please pay attention to exercise instructions!!!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 10, 2024 10:02
- Last EditedJun 18, 2025 12:47

Summary
Transform your physique with the "Look Big in Clothes 4 Day Split 2.0" program, designed for serious lifters ready to elevate their game over 12 weeks. This structured 4-day split focuses on hypertrophy, combining supersets and targeted exercises to maximize muscle growth and definition. With a full gym setup, you'll engage every major muscle group, ensuring you not only look great in your clothes but also feel powerful and confident. Get ready to push your limits and achieve the results you’ve been striving for!
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
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext3 Sets
10 Reps
@10
2B
Seated db Hammer curl3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)2 Sets
AMRAP
@9.5
5
Single Leg Press2 Sets
10 Reps
@10
6
Standing Calf Raise2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift2 Sets
9 Reps
@9.5
1B
Neck Curl2 Sets
75 Reps
@9
2A
Long rope standing overhead ext3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)2 Sets
10 Reps
@9
5
Leg Extension1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)2 Sets
11 Reps
@10
1B
Neck Curl2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)2 Sets
10 Reps
@10
2B
Barbell Row2 Sets
10 Reps
@9.5
3A
AD Press2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)2 Sets
8 Reps
@10
4
Powell Raise2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)2 Sets
8 Reps
@10
3B
Neck Curl2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)2 Sets
6 Reps
@9
4B
Standing Calf Raise2 Sets
50 Reps
@10
5
Meadow Row2 Sets
12 Reps
@9.5