Program Description
To craft the ultimate chiseled physique for the summer.
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedMar 01, 2024 06:58
- Last EditedSep 03, 2024 09:21
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-8 reps
5-8 reps
8-10 reps
RPE 9
RPE 7
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 7
3
Pec Deck (Machine)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 7
4
Chest Press (Machine)
1
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
2
Rear Delt Fly (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
3
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 7
4
Bench Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-10 reps
8-10 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
Pec Deck (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 7
4
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
6
Rear Delt Fly (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Rear Delt Fly (Machine)
1
1
1
1
8-12 reps
8-12 reps
10-15 reps
10-15 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
RPE 7
4
Bench Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-10 reps
8-10 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
Pec Deck (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 7
4
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
6
Rear Delt Fly (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Rear Delt Fly (Machine)
1
1
1
1
8-12 reps
8-12 reps
10-15 reps
10-15 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
RPE 7
4
Bench Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-10 reps
8-10 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
Pec Deck (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 7
4
Chest Press (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
6
Rear Delt Fly (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Rear Delt Fly (Machine)
1
1
1
1
8-12 reps
8-12 reps
10-15 reps
10-15 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
RPE 7
4
Bench Press (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Lateral Raise (Dumbbell)
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 10
RPE 7
RPE 9
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
4
Hack Squat
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
5
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
1
8-12 reps
8-12 reps
15-20 reps
15-20 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
4
Hack Squat
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
5
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 7
RPE 9
RPE 7
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
4
Hack Squat
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
5
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
2
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 10
4
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 7
RPE 9
RPE 7
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
4
Hack Squat
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
5
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
2
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 10
4
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 7
RPE 9
RPE 7
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
4
Hack Squat
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
5
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
1
2
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Leg Extension
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 10
4
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Hip Adductor (Machine)
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
4
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
5
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
4
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
5
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
3
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
4
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
5
Seated Row (Cable)
1
1
1
1
6-8 reps
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 10
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
4
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
5
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
3
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
4
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
5
Seated Row (Cable)
1
1
1
1
6-8 reps
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 10
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
4
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
5
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
3
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
4
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
5
Seated Row (Cable)
1
1
1
1
6-8 reps
8-12 reps
8-12 reps
15-20 reps
RPE 10
RPE 10
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
4
Chest Supported Row (Machine)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
5
Seated Row (Cable)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bicep Curl (Machine)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 9
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 7
RPE 10
RPE 7
2
Bicep Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
4
Hammer Curl
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 7
RPE 9
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Bicep Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
4
Hammer Curl
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Bicep Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
4
Hammer Curl
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
2
1
8-12 reps
8-12 reps
RPE 7
RPE 10
2
Bicep Curl (Machine)
1
1
1
1
6-10 reps
6-10 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Single Arm Overhead Tricep Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Bicep Curl (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
2
Bicep Curl (Barbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
4
Hammer Curl
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 9
3
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 9
RPE 7
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 7
RPE 9
RPE 7
5
Seated Calf Raise
2
1
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Seated Calf Raise
2
2
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
Hack Squat
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Seated Calf Raise
2
2
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Seated Calf Raise
2
2
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
Hack Squat
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Seated Calf Raise
2
2
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
Hack Squat
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
3
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Seated Calf Raise
2
2
8-12 reps
10-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
2
Hack Squat
1
1
2
6-8 reps
6-8 reps
8-12 reps
RPE 10
RPE 7
RPE 10
3
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
10-15 reps
RPE 9
RPE 7
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
8-12 reps
8-12 reps
RPE 10
RPE 7
RPE 10
RPE 7
5
Seated Calf Raise
2
2
8-12 reps
10-15 reps
RPE 10
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-10 Reps
@9
@7
@7
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@7
3
Pec Deck (Machine)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@7
4
Chest Press (Machine)1 Set
1 Set
6-8 Reps
8-12 Reps
@10
@10
5
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
6
Rear Delt Fly (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
Day 3
1
Pullover (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
T-Bar Row1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lat Pulldown1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
4
Chest Supported Row (Machine)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
5
Seated Row (Cable)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 4
1
Skull Crusher2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@10
2
Bicep Curl (Machine)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-15 Reps
@9
@7
@9
3
Single Arm Overhead Tricep Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
5
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@10
@7
@10
Day 5
1
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
2
Hack Squat1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@9
3
Lying Leg Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
10-15 Reps
@9
@7
@9
4
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
5
Seated Calf Raise2 Sets
1 Set
8-12 Reps
10-15 Reps
@10
@10
Day 2
1
Seated Calf Raise1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@10
@7
@10
2
Squat (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
8-12 Reps
@10
@7
@9
3
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9
4
Hack Squat1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-12 Reps
@9
@7
@10
5
Hip Adductor (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@7
@9