Program Description
Just make strength and some of muscle
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 11, 2024 03:21
- Last EditedJun 18, 2025 07:47

Summary
Unleash your inner Chad with this 12-week program designed to build strength and muscle across all major muscle groups. Comprising four intense training days each week, you’ll tackle exercises like the Bench Press, Pec Deck, and Hip Adductor, ensuring a well-rounded approach to your fitness goals. The structured routine combines both compound and isolation movements, making it perfect for lifters looking to maximize their gains. Get ready to push your limits and redefine your physique!
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)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
2
AMRAP
RPE 8
8
Bench Press (Close Grip)
2
AMRAP
RPE 8
9
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
3
Bench Press (Close Grip)
2
8-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
6
Reverse Pec Deck
3
14-18 reps
RPE 7
7
Seated Dumbbell Curl
3
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
@9
Day 4
1
Hip Adductor (Machine)2 Sets
15-20 Reps
@7
2
Lying Leg Curl2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift4 Sets
8-12 Reps
@7
4
Leg Press1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)2 Sets
8-14 Reps
@7
6
Shrug (Barbell)2 Sets
8-12 Reps
@7
7
Seated Calf Raise4 Sets
10-20 Reps
@7
Day 2
1
Hip Adductor (Machine)2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl2 Sets
12-15 Reps
@7
3
Leg Press4 Sets
8-14 Reps
@7
4
Leg Extension2 Sets
12-15 Reps
@7
5
Sissy Squat2 Sets
12-20 Reps
@8
6
Seated Calf Raise3 Sets
10-20 Reps
@9
7
Rolling Tricep Extension (Dumbbell)2 Sets
AMRAP
@8
8
Bench Press (Close Grip)2 Sets
AMRAP
@8
9
AD Press2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
@7
2
Chest Supported Row (Machine)3 Sets
8-12 Reps
@7
3
Bench Press (Close Grip)2 Sets
8-12 Reps
@7
4
Lat Pulldown (Close Grip)3 Sets
10-14 Reps
@7
5
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@7
6
Reverse Pec Deck3 Sets
14-18 Reps
@7
7
Seated Dumbbell Curl3 Sets
8-12 Reps
@7
8
Sit Up3 Sets
20 Reps
@9