Program Description
Program designed to gain loads of strength and mass simultaneously
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMay 26, 2024 12:12
- Last EditedJun 18, 2025 11:52

Summary
Unleash your potential with the MASSive Strength program, an 8-week journey designed to pack on muscle and increase your strength. Committing to five days a week, you'll tackle a variety of exercises targeting all major muscle groups, utilizing both dumbbells and machines for a comprehensive workout experience. Each session is crafted to push your limits, ensuring you build muscle effectively while honing your technique. Get ready to transform your physique and elevate your strength game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Skull Crusher
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
2
Leg Extension
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
3
Seated Hamstring Curl
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
4
Seated Calf Raise
1
1
1
5 reps
4 reps
3 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Front Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Seated Row (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Shrug (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
2
Rear Delt Fly (Machine)
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Seated Hamstring Curl
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
5
Seated Calf Raise
1
1
1
10-12 reps
9-11 reps
8-10 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10