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Zodd the Immortal Full-Body Program

by Pratham Vernekar

Program Description

This is a Full-Body Program used to gain strength and hypertrophy your muscles. This program wont be as good as a typical powerlifting program, however for muscle-building it will be leagues better. This program is 3 times a week, that way you maximize protein synthesis and maximize gains. All lifts are synergized on this program, meaning all supplemental isolation lifts + Tier 2 compound movements (OHP, Pulldowns) will feed into your main Tier movements AKA your Barbell Rows and Weighted Dips. For this program it is crucial to maximize your outside the gym habits, you're going to these lengths of doing full-body/upper lower to maximize muscle gain yet you're gonna leave gains on the table by not maximizing other habits? The best advice I can give for the above it to eat sufficient protein (1-1.2 g per lbs of bodyweight), eat all your essential nutrients, vitamins, and minerals and eat an assortment of foods. Maximize your sleep, 8-10 hours, preferably higher is better. Of course don't forget creatine as that is the ultimate supplement to be taking on this program and make sure you are at least in maintenance, or 100-200 calories above ideally when running this program.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 28, 2025 08:21
  • Last Edited
    Jul 28, 2025 10:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
ATG Weighted Dips
3
12 reps
65%
2
Pull-Up (Weighted)
3
12 reps
65%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
3
10 reps
70%
2
Pull-Up (Weighted)
3
10 reps
70%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
3
8 reps
75%
2
Pull-Up (Weighted)
3
8 reps
75%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
3
6 reps
80%
2
Pull-Up (Weighted)
3
6 reps
80%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
3
5 reps
85%
2
Pull-Up (Weighted)
3
5 reps
85%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
3
12 reps
65%
2
Pull-Up (Weighted)
3
12 reps
65%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
3
10 reps
70%
2
Pull-Up (Weighted)
3
10 reps
70%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
3
8 reps
75%
2
Pull-Up (Weighted)
3
8 reps
75%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
3
6 reps
80%
2
Pull-Up (Weighted)
3
6 reps
80%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
3
5 reps
85%
2
Pull-Up (Weighted)
3
5 reps
85%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ATG Weighted Dips
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Chest Press (Machine)
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Leaning Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
SLDL (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
12 reps
65%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
70%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8 reps
75%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6 reps
80%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5 reps
85%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
12 reps
65%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
70%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
8 reps
75%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
6 reps
80%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
5 reps
85%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Wide Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated BTN Press (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Super-Wide Lat Pull-Downs
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Katana Pushdowns
3
6-10 reps
RPE 10
6
Meadows Curl
2
6-10 reps
RPE 10
7
Reverse Bicep Curl (Cable)
2
6-10 reps
RPE 10
8
Pec Deck (Machine)
2
6-10 reps
RPE 10
9
Reverse Pec Deck
2
6-10 reps
RPE 10
10
Pec Deck (Machine)
2
6-10 reps
RPE 10
11
Back Extension (Weighted)
2
6-10 reps
RPE 10
12
Double Paused Leg Extensions
2
6-10 reps
RPE 10
13
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
65%
2
Wide Grip Lat Pulldown
3
12 reps
65%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
70%
2
Wide Grip Lat Pulldown
3
10 reps
70%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
75%
2
Wide Grip Lat Pulldown
3
8 reps
75%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
80%
2
Wide Grip Lat Pulldown
3
6 reps
80%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
85%
2
Wide Grip Lat Pulldown
3
5 reps
85%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Wide Grip Lat Pulldown
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
65%
2
Wide Grip Lat Pulldown
3
12 reps
65%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
10 reps
70%
2
Wide Grip Lat Pulldown
3
10 reps
70%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
8 reps
75%
2
Wide Grip Lat Pulldown
3
8 reps
75%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
80%
2
Wide Grip Lat Pulldown
3
6 reps
80%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
5 reps
85%
2
Wide Grip Lat Pulldown
3
5 reps
85%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Wide Grip Lat Pulldown
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Paused Weighted Dips
1
6-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
5
Cuff Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
JM Press (Machine)
3
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Preacher Hammer Curls (Machine)
1
6-10 reps
RPE 10
9
Cuff Rear Delt Flies (Cable)
2
6-10 reps
RPE 10
10
TNF Upper Chest Fly (Cable)
1
6-10 reps
RPE 10
11
Platz Squat
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
12
Lying Leg Curl
2
6-10 reps
RPE 10
13
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
ATG Weighted Dips
3 Sets
12 Reps
65%
2
Pull-Up (Weighted)
3 Sets
12 Reps
65%
3
Chest Press (Machine)
1 Set
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
1 Set
6-10 Reps
@10
5
Cuff Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
Leaning Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@10
7
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
8
Preacher Hammer Curls (Machine)
1 Set
6-10 Reps
@10
9
Cuff Rear Delt Flies (Cable)
2 Sets
6-10 Reps
@10
10
TNF Upper Chest Fly (Cable)
1 Set
6-10 Reps
@10
11
SLDL (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
12
Double Paused Leg Extensions
2 Sets
6-10 Reps
@10
13
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10
Day 2
1
AD Press
3 Sets
12 Reps
65%
2
Wide Chest Supported Row (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Seated BTN Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Super-Wide Lat Pull-Downs
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Katana Pushdowns
3 Sets
6-10 Reps
@10
6
Meadows Curl
2 Sets
6-10 Reps
@10
7
Reverse Bicep Curl (Cable)
2 Sets
6-10 Reps
@10
8
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
9
Reverse Pec Deck
2 Sets
6-10 Reps
@10
10
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
11
Back Extension (Weighted)
2 Sets
6-10 Reps
@10
12
Double Paused Leg Extensions
2 Sets
6-10 Reps
@10
13
Abs Crunch (Machine)
2 Sets
8-12 Reps
@10
Day 3
1
Larsen Press (Barbell)
3 Sets
12 Reps
65%
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
65%
3
Paused Weighted Dips
1 Set
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
1 Set
6-10 Reps
@10
5
Cuff Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
JM Press (Machine)
3 Sets
6-10 Reps
@10
7
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
8
Preacher Hammer Curls (Machine)
1 Set
6-10 Reps
@10
9
Cuff Rear Delt Flies (Cable)
2 Sets
6-10 Reps
@10
10
TNF Upper Chest Fly (Cable)
1 Set
6-10 Reps
@10
11
Platz Squat
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
12
Lying Leg Curl
2 Sets
6-10 Reps
@10
13
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10