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Nortons gym

by Norton W.
1 athletes joined

Program Description

Get big

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 03:51
  • Last Edited
    Jun 18, 2025 12:52

Summary

Unlock your strength potential with the Nortons Gym program, a comprehensive 12-week training plan designed for dedicated lifters. Committing just three days a week, you'll engage in a variety of compound and isolation movements, including Sumo Deadlifts, Lat Pulldowns, and Bench Presses, all aimed at building muscle and enhancing your overall fitness. This program is perfect for those looking to elevate their training routine with a full gym setup. Get ready to push your limits and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 10
2
Sumo Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Extension
2
12 reps
RPE 10
6
Standing Calf Raise
2
12 reps
RPE 10
7
Sit Up
2
12 reps
RPE 10
8
Russian Twist
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
6 reps
RPE 10
2
Lat Pulldown
2
12 reps
RPE 10
3
Barbell Row
2
12 reps
RPE 10
4
Chest Supported Row (Machine)
2
12 reps
RPE 10
5
Shrug (Dumbbell)
2
12 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Preacher Curl (Barbell)
2
12 reps
RPE 10
8
Hammer Curl
2
12 reps
RPE 10
9
Wrist Curls
2
12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Cable)
2
12 reps
RPE 10
4
Shoulder Press (Machine)
2
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
9
Dip (Assisted)
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Sumo Deadlift (Barbell)
2 Sets
6 Reps
@10
2
Lat Pulldown
2 Sets
12 Reps
@10
3
Barbell Row
2 Sets
12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@10
5
Shrug (Dumbbell)
2 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
12 Reps
@10
8
Hammer Curl
2 Sets
12 Reps
@10
9
Wrist Curls
2 Sets
12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Sumo Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Extension
2 Sets
12 Reps
@10
6
Standing Calf Raise
2 Sets
12 Reps
@10
7
Sit Up
2 Sets
12 Reps
@10
8
Russian Twist
2 Sets
12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Cable)
2 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Dip (Assisted)
2 Sets
12 Reps
@10