Program Description
Body sculpture with strength. Please Read‼️❗️❗️ For squat, bench, and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs. For military press and barbell row, update their 1rm by increasing 5lbs every 2 weeks.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout140 minutes
- CreatedMay 29, 2024 03:02
- Last EditedMay 30, 2024 03:18
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
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
4
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
5
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-15 reps
9-15 reps
8-15 reps
RPE 10
RPE 10
RPE 10
3
High Row
5
12-15 reps
RPE 8.5
4
Seated Row (Cable)
4
10 reps
RPE 10
5
Lat Pulldown
4
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
7
Preacher Curl (Barbell)
4
8-12 reps
RPE 9
8
Dumbbell Row
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
8-12 reps
RPE 9
2
Bicep Curl (Cable)
4
8-12 reps
RPE 9
3
Lying Tricep Extension (Barbell)
4
12-15 reps
RPE 7.5
4
Hip Adductor (Machine)
4
8-12 reps
RPE 8
5
Run
1
25 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
1
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
6
8-12 reps
RPE 8.5
5
Chest Fly (Machine)
4
8-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Arm Pull Down
3
10 reps
RPE 6
2
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
3
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
4
Lat Pulldown
4
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
6
Hammer Curl
5
8-12 reps
RPE 8.5
7
Low Row
4
8-12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
4
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)4 Sets
10 Reps
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)4 Sets
10 Reps
@10
4
Chest Fly (Cable)6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)4 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)5 Sets
8-12 Reps
@9
Day 7
1
Squat (Barbell)1 Set
10 Reps
40%
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press4 Sets
10 Reps
@10
4
Lying Leg Curl5 Sets
8-12 Reps
@8
5
Leg Extension5 Sets
8-12 Reps
@8
6
Seated Calf Raise5 Sets
8-12 Reps
@8
Day 2
1
Arm Pull Down3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)2 Sets
2 Sets
1 Set
10-15 Reps
9-15 Reps
8-15 Reps
@10
@10
@10
3
High Row5 Sets
12-15 Reps
@8.5
4
Seated Row (Cable)4 Sets
10 Reps
@10
5
Lat Pulldown4 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)4 Sets
8-12 Reps
@8.5
7
Preacher Curl (Barbell)4 Sets
8-12 Reps
@9
8
Dumbbell Row4 Sets
12-15 Reps
@8
Day 3
1
Deadlift (Barbell)1 Set
10 Reps
40%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
@10
4
Stiff Leg Deadlift5 Sets
8-12 Reps
@8.5
5
Leg Extension5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)4 Sets
8-12 Reps
@8
Day 5
1
Lateral Raise (Machine)4 Sets
10 Reps
@8
2
Military Press (Barbell)2 Sets
1 Set
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)6 Sets
8-12 Reps
@8.5
5
Chest Fly (Machine)4 Sets
8-15 Reps
@8
6A
Tricep Rope Push Down (Cable)2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)5 Sets
8-12 Reps
@10
Day 6
1
Arm Pull Down3 Sets
10 Reps
@6
2
Pull-Up (Bodyweight)2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
3
Barbell Row2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
4
Lat Pulldown4 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)5 Sets
8-12 Reps
@8.5
6
Hammer Curl5 Sets
8-12 Reps
@8.5
7
Low Row4 Sets
8-12 Reps
@8.5
8
Rear Delt Fly (Machine)4 Sets
12-15 Reps
@8
Day 4
1
Bicep Curl (Cable)4 Sets
8-12 Reps
@9
2
Bicep Curl (Cable)4 Sets
8-12 Reps
@9
3
Lying Tricep Extension (Barbell)4 Sets
12-15 Reps
@7.5
4
Hip Adductor (Machine)4 Sets
8-12 Reps
@8
5
Run1 Set
25 mins
@7.5