5.0
(1 rating)
Program Description
Massive muscle building.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 20, 2024 09:59
- Last EditedJun 18, 2025 10:33

Summary
Transform your physique with the **Mass Bulk** program, a comprehensive 12-week journey designed for serious lifters looking to pack on muscle. Train five days a week with a focus on compound lifts like the Bench Press, Squat, and Deadlift, ensuring maximum strength and hypertrophy. This program emphasizes progressive overload and targets all major muscle groups, making it perfect for those ready to take their training to the next level. Equip yourself with the right mindset and a full gym—your gains await!
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)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Wide Grip Pull-Up
5
5 reps
RPE 8
3
Overhead Press (Barbell)
5
5 reps
RPE 8
4
Barbell Row
5
5 reps
RPE 8
5
Bicep Curl (Barbell)
5
5 reps
RPE 9
6
Lying Tricep Extension (Barbell)
5
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 7.5
3
Leg Press
5
12 reps
RPE 6
4
Seated Calf Raise
5
12 reps
RPE 9
5
Shrug (Barbell)
5
12 reps
RPE 6.5
6
Decline Bench Press (Barbell)
2
1
16 reps
20 reps
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
1
10 reps
RPE 9
4
Chin-Up (Bodyweight)
5
12 reps
RPE 8
5
T-Bar Row
6
12 reps
RPE 6.5
6
Chest Fly (Dumbbell)
6
10 reps
RPE 6
7
Pullover (Dumbbell)
5
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
RPE 6
2
Hamstring Curl
5
12 reps
-
3
Hack Squat
6
10 reps
-
4
Standing Calf Raise
6
18 reps
-
5
Hanging Leg Raise
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Upright Row (Barbell)
4
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
5
12 reps
RPE 8
5
Tricep Pushdown (Cable)
5
12 reps
RPE 8
6
Tricep Extension (Dumbbell)
4
15 reps
RPE 8
7
Bicep Curl (Cable)
4
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
@8.5
2
Wide Grip Pull-Up5 Sets
5 Reps
@8
3
Overhead Press (Barbell)5 Sets
5 Reps
@8
4
Barbell Row5 Sets
5 Reps
@8
5
Bicep Curl (Barbell)5 Sets
5 Reps
@9
6
Lying Tricep Extension (Barbell)5 Sets
5 Reps
@9
Day 2
1
Squat (Barbell)5 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)5 Sets
5 Reps
@7.5
3
Leg Press5 Sets
12 Reps
@6
4
Seated Calf Raise5 Sets
12 Reps
@9
5
Shrug (Barbell)5 Sets
12 Reps
@6.5
6
Decline Bench Press (Barbell)2 Sets
1 Set
16 Reps
20 Reps
@6
@6
Day 3
1
Incline Bench Press (Barbell)1 Set
10 Reps
@6
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@6
3
Incline Bench Press (Barbell)1 Set
10 Reps
@9
4
Chin-Up (Bodyweight)5 Sets
12 Reps
@8
5
T-Bar Row6 Sets
12 Reps
@6.5
6
Chest Fly (Dumbbell)6 Sets
10 Reps
@6
7
Pullover (Dumbbell)5 Sets
14 Reps
@8
Day 4
1
Front Squat (Barbell)5 Sets
10 Reps
@6
2
Hamstring Curl5 Sets
12 Reps
-
3
Hack Squat6 Sets
10 Reps
-
4
Standing Calf Raise6 Sets
18 Reps
-
5
Hanging Leg Raise5 Sets
-
Day 5
1
Arnold Press4 Sets
10 Reps
@6
2
Lateral Raise (Dumbbell)4 Sets
12 Reps
@8
3
Upright Row (Barbell)4 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)5 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)5 Sets
12 Reps
@8
6
Tricep Extension (Dumbbell)4 Sets
15 Reps
@8
7
Bicep Curl (Cable)4 Sets
15 Reps
@8