Program Description
This is to help build as large of muscles possible focusing on size not strength
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 04, 2024 02:45
- Last EditedJun 18, 2025 08:18

Summary
Unleash your potential with the Bro Split Training program, a comprehensive 16-week plan designed for serious lifters aiming to maximize muscle growth. Committing to five days a week, you'll focus on a dedicated muscle group each session, ensuring targeted development and recovery. From heavy compound lifts like the Bench Press to isolation exercises such as the Chest Fly, this program balances intensity and volume to sculpt your physique. Equip yourself with a full gym and get ready to transform your strength and aesthetics!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
4
10-12 reps
RPE 9
3
Chest Press (Machine)
3
12-15 reps
RPE 9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9
5
Decline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Barbell Row
4
10-12 reps
RPE 9
3
Seated Row (Cable)
3
12-15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
3
Rear Delt Fly (Machine)
4
12-15 reps
RPE 9
4
Upright Row (Dumbbell)
3
10-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
2
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
3
12-15 reps
RPE 9
4
Skull Crusher (Barbell)
3
12-15 reps
RPE 9
5
Concentration Curl
3
12-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Cable Crunch
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Leg Press
4
12-15 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 9
4
Seated Hamstring Curl
3
15-20 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
7
Plank
4
30-60 mins
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
@9
2
Bench Press (Barbell)4 Sets
10-12 Reps
@9
3
Chest Press (Machine)3 Sets
12-15 Reps
@9
4
Chest Fly (Cable)4 Sets
12-15 Reps
@9
5
Decline Bench Press (Dumbbell)3 Sets
10-12 Reps
@9
Day 2
1
Lat Pulldown4 Sets
10-12 Reps
@9
2
Barbell Row4 Sets
10-12 Reps
@9
3
Seated Row (Cable)3 Sets
12-15 Reps
@9
4
Chest Supported Row (Machine)3 Sets
10-12 Reps
@9
5
Straight Arm Pulldown3 Sets
12-15 Reps
@9
Day 3
1
Seated Shoulder Press (Dumbbell)4 Sets
10-12 Reps
@9
2
Lateral Raise (Dumbbell)4 Sets
12-15 Reps
@9
3
Rear Delt Fly (Machine)4 Sets
12-15 Reps
@9
4
Upright Row (Dumbbell)3 Sets
10-12 Reps
@9
5
Face Pull3 Sets
12-15 Reps
@9
Day 4
1
Bicep Curl (Barbell)4 Sets
10-12 Reps
@9
2
Tricep Pushdown (Cable)4 Sets
10-12 Reps
@9
3
Hammer Curl3 Sets
12-15 Reps
@9
4
Skull Crusher (Barbell)3 Sets
12-15 Reps
@9
5
Concentration Curl3 Sets
12-15 Reps
@9
6
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
@9
7
Cable Crunch4 Sets
15-20 Reps
@9
Day 5
1
Squat (Barbell)4 Sets
10-12 Reps
@9
2
Leg Press4 Sets
12-15 Reps
@9
3
Leg Extension3 Sets
15-20 Reps
@9
4
Seated Hamstring Curl3 Sets
15-20 Reps
@9
5
Walking Lunge (Dumbbell)3 Sets
12 Reps
@9
6
Calf Raise (Leg Press)4 Sets
15-20 Reps
@9
7
Plank4 Sets
30-60 mins
@9