Program Description
dying for inspiration
Program Overview
- LevelIntermediate
- GoalOlympic Weightlifting, Muscle & Sculpting, Bodybuilding, Powerlifting, Athletics, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedApr 13, 2024 03:31
- Last EditedJun 18, 2025 11:50

Summary
**Off Season 1** is a comprehensive 12-week training program designed to maximize your strength and muscle growth during your off-season. With six days of focused workouts each week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell and machine movements to build power and endurance. This program emphasizes progressive overload and includes detailed instructions to ensure proper form and technique. Get ready to transform your physique and elevate your performance as you prepare for the next season!
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
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
5 reps
5 reps
RPE 8
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 8
2
Barbell Row
3
7-10 reps
RPE 9
3
Overhead Press (Machine)
2
12-15 reps
RPE 8
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
1
2
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
5 reps
5 reps
RPE 10
RPE 8
2
Barbell Row
3
7-10 reps
RPE 9
3
Overhead Press (Machine)
2
12-15 reps
RPE 8
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
3
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 7
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
3
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 7.5
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
3 reps
3 reps
5 reps
RPE 6
RPE 7
RPE 7
2
Barbell Row
3
7-10 reps
RPE 8
3
Overhead Press (Machine)
3
12-15 reps
RPE 7.5
4
Single Arm Pushdown
3
10-15 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
1 reps
3 reps
RPE 8
RPE 7
2
Barbell Row
3
5-8 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Barbell Row
3
5-8 reps
RPE 8
3
Overhead Press (Machine)
2
12-15 reps
RPE 7.5
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9
6
Nautilus Single Arm Curl
2
12-20 reps
RPE 10
7
Wrist Roller
2
1
1 reps
1 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 6.5
RPE 7.5
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
2
4-8 reps
4-8 reps
4-8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 7.5
2
Stiff Leg Deadlift
1
1
2
4-8 reps
4-8 reps
4-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 7
RPE 8.5
RPE 8.5
RPE 7.5
2
Stiff Leg Deadlift
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8
RPE 8.5
RPE 9
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1
1
5 reps
2 reps
2 reps
5 reps
RPE 6
RPE 6
RPE 6.5
RPE 6.5
2
Deadlift (Paused)
4
3-5 reps
RPE 6
3
Lunge (Barbell)
3
1 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Single Arm Iso Row
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
2
5 reps
2 reps
2 reps
RPE 6
RPE 6.5
RPE 7
2
Stiff Leg Deadlift
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2
4 reps
3 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Stiff Leg Deadlift
1
1
1
1
4-8 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
2
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lat Pulldown (Close Grip)
2
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
2
5 reps
2 reps
2 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 7
2
Deadlift (Paused)
3
1
3-5 reps
3-5 reps
RPE 6
RPE 7
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Leg Extension
3
15-25 reps
RPE 8.5
5
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Single Arm Iso Row
2
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Snatch Deadlift
4
3-8 reps
RPE 7
3
Split Squat (Dumbbell)
3
AMRAP
RPE 8
4
Reverse Hyperextension
3
AMRAP
RPE 8
5
Leg Extension
2
15-25 reps
RPE 8.5
6
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Snatch Deadlift
4
3-8 reps
RPE 7
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Reverse Hyperextension
3
AMRAP
RPE 8
5
Leg Extension
2
15-25 reps
RPE 8.5
6
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Snatch Deadlift
4
3-8 reps
RPE 7
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Reverse Hyperextension
3
AMRAP
RPE 8
5
Leg Extension
2
15-25 reps
RPE 8.5
6
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
1 reps
2 reps
3 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7
2
Snatch Deadlift
4
3-8 reps
RPE 7
3
Split Squat (Dumbbell)
3
7-12 reps
RPE 8
4
Reverse Hyperextension
3
AMRAP
RPE 8
5
Leg Extension
2
15-25 reps
RPE 8.5
6
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Overhead Press (Barbell)
1
2
6-10 reps
6-10 reps
RPE 7
RPE 8
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 8
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
3 reps
6 reps
RPE 6
RPE 6
RPE 7
2
Larsen Press (Barbell)
1
7-10 reps
RPE 7
3
Overhead Press (Barbell)
3
4-8 reps
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
6 reps
6 reps
RPE 7
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
6-10 reps
RPE 7
3
Chest Fly (Machine)
2
8-15 reps
RPE 8
4
Chest Fly (Machine)
3
7-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
2
10-15 reps
RPE 9
7
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
8
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
2 reps
3 reps
6 reps
RPE 7
RPE 7
RPE 7
2
Larsen Press (Barbell)
1
7-10 reps
RPE 7
3
Overhead Press (Barbell)
3
6-10 reps
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
3
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Larsen Press (Barbell)
1
7-12 reps
RPE 8
3
Overhead Press (Barbell)
4
4-8 reps
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Larsen Press (Barbell)
1
7-12 reps
RPE 8
3
Overhead Press (Barbell)
1
3
4-4 reps
4-8 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Larsen Press (Barbell)
1
7-12 reps
RPE 8
3
Overhead Press (Barbell)
1
3
4-4 reps
4-8 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3 reps
3 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Larsen Press (Barbell)
1
7-12 reps
RPE 8
3
Overhead Press (Barbell)
1
3
4-4 reps
4-8 reps
RPE 7
RPE 7
4
Chest Fly (Machine)
2
8-15 reps
RPE 8
5
Chest Fly (Machine)
2
7-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
8
Side Bend (Dumbbell)
3
10-15 reps
RPE 9
9
Reverse Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 6.5
RPE 7
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 7.5
RPE 7.5
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 8
RPE 8
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7.5
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 9
RPE 8
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 6
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 7
3
Squat (Paused)
2
3-6 reps
RPE 7
4
High Bar Squat (Barbell)
2
4-8 reps
RPE 6
5
Pendlay Row
2
5-8 reps
RPE 8
6
Hamstring Curl
3
10-15 reps
RPE 8
7
Seated Row (Cable)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
9
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 6.5
RPE 7
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
2 reps
3 reps
5 reps
RPE 6.5
RPE 7
RPE 6
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 7
3
Pendlay Row
2
5-8 reps
RPE 8
4
Single Leg Romanian Deadlift
3
6-12 reps
RPE 7.5
5
Seated Row (Cable)
2
10-15 reps
RPE 8
6
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
7
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 6
2
Squat (Paused)
2
3-6 reps
RPE 7
3
High Bar Squat (Barbell)
2
4-8 reps
RPE 6
4
Pendlay Row
2
5-8 reps
RPE 8
5
Hamstring Curl
3
10-15 reps
RPE 8
6
Seated Row (Cable)
2
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6
3
Belt Squat
2
8-15 reps
RPE 7
4
Pullover (Machine)
3
10-20 reps
RPE 8
5
T-Bar Row
2
6-10 reps
RPE 7.5
6
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6
3
Belt Squat
2
8-15 reps
RPE 7
4
Pullover (Machine)
3
10-20 reps
RPE 8
5
T-Bar Row
2
6-10 reps
RPE 7.5
6
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6
3
Belt Squat
2
8-15 reps
RPE 7
4
Pullover (Machine)
3
10-20 reps
RPE 8
5
T-Bar Row
2
6-10 reps
RPE 7.5
6
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1 reps
1 reps
1 reps
4 reps
RPE 7.5
RPE 7
RPE 6.5
RPE 6
2
Tempo Squat (Barbell)
3
3-5 reps
RPE 6
3
Belt Squat
2
8-15 reps
RPE 7
4
Pullover (Machine)
3
10-20 reps
RPE 8
5
T-Bar Row
2
6-10 reps
RPE 7.5
6
Single Leg Romanian Deadlift
2
6-12 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
10-20 reps
RPE 8.5
8
Seated Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 8
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
3-7 reps
3-7 reps
RPE 8
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 9
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
2
3-7 reps
3-7 reps
RPE 7.5
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
2
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 7.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
2
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 7.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
2
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 7.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
2
4-10 reps
4-10 reps
4-10 reps
RPE 7
RPE 7.5
RPE 8
2
Standing Behind Neck Shoulder Press (Barbell)
4
5-8 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
4
Skull Crusher
3
6-10 reps
RPE 9
5
Preacher Curl (Barbell)
5
3-6 reps
RPE 9
6
Face Pull
3
1
15-25 reps
15-25 reps
RPE 9
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 9
8
Front Raise
2
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
3
10-20 reps
RPE 6
2
Band Pull Apart
3
20-40 reps
RPE 6
3
Tricep Pushdown (Cable)
3
30-60 reps
RPE 6
4
Wide Grip Rear Pull-Up
3
8-15 reps
RPE 6
5
Swim
1
15 mins
RPE 6
6
Y Raise
3
6-10 reps
RPE 8
7
Dumbbell Bench Pullover
3
7-12 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)5 Sets
5 Reps
@7
2
Barbell Row3 Sets
7-10 Reps
@8
3
Overhead Press (Machine)2 Sets
12-15 Reps
@7.5
4
Single Arm Pushdown3 Sets
10-15 Reps
@9
5
Chest Fly (Machine)1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9
6
Nautilus Single Arm Curl2 Sets
12-20 Reps
@10
7
Wrist Roller2 Sets
1 Set
1 Reps
1 Reps
@9
@10
Day 3
1
Bench Press (Barbell)1 Set
2 Sets
1 Set
3 Reps
6 Reps
6 Reps
@7
@7
@8
2
Overhead Press (Barbell)3 Sets
6-10 Reps
@7
3
Chest Fly (Machine)2 Sets
8-15 Reps
@8
4
Chest Fly (Machine)3 Sets
7-12 Reps
@9
5
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@9
6
Upright Row (Cable)2 Sets
10-15 Reps
@9
7
Side Bend (Dumbbell)3 Sets
10-15 Reps
@9
8
Reverse Bicep Curl (EZ Bar)1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
Day 2
1
Squat (Low Bar)1 Set
1 Set
1 Set
2 Sets
4 Reps
3 Reps
2 Reps
5 Reps
@6
@6.5
@7
@7
2
Stiff Leg Deadlift1 Set
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6
@6.5
@7
@7.5
3
Split Squat (Dumbbell)3 Sets
7-12 Reps
@8
4
Leg Extension2 Sets
15-25 Reps
@8.5
5
Hanging Leg Raise2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lat Pulldown (Close Grip)2 Sets
8-15 Reps
@8
Day 4
1
Deadlift (Barbell)1 Set
3 Sets
1 Set
2 Reps
3 Reps
5 Reps
@6.5
@7
@6
2
High Bar Squat (Barbell)3 Sets
6-10 Reps
@7
3
Pendlay Row2 Sets
5-8 Reps
@8
4
Single Leg Romanian Deadlift3 Sets
6-12 Reps
@7.5
5
Seated Row (Cable)2 Sets
10-15 Reps
@8
6
Decline Crunch (Weighted)3 Sets
10-20 Reps
@8.5
7
Seated Calf Raise2 Sets
AMRAP
@10
Day 5
1
Wide Grip Pull-Up3 Sets
2 Sets
3-7 Reps
3-7 Reps
@7.5
@9
2
Standing Behind Neck Shoulder Press (Barbell)4 Sets
5-8 Reps
@7
3
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
4
Skull Crusher3 Sets
6-10 Reps
@9
5
Preacher Curl (Barbell)5 Sets
3-6 Reps
@9
6
Face Pull3 Sets
1 Set
15-25 Reps
15-25 Reps
@9
@10
7
Hammer Curl3 Sets
8-12 Reps
@9
8
Front Raise2 Sets
10-15 Reps
@9
Day 6
1
Walking Lunge3 Sets
10-20 Reps
@6
2
Band Pull Apart3 Sets
20-40 Reps
@6
3
Tricep Pushdown (Cable)3 Sets
30-60 Reps
@6
4
Wide Grip Rear Pull-Up3 Sets
8-15 Reps
@6
5
Swim1 Set
15 mins
@6
6
Y Raise3 Sets
6-10 Reps
@8
7
Dumbbell Bench Pullover3 Sets
7-12 Reps
@6