Program Description
Grow
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedOct 03, 2024 04:56
- Last EditedJun 18, 2025 08:41

Summary
Transform your physique with this comprehensive 12-week program designed for serious lifters. Committing to four days a week, you'll target major muscle groups with a mix of compound and isolation exercises, ensuring balanced strength development. Each session is crafted to push your limits, featuring movements like the Incline Bench Press and Leg Press, all while utilizing a full gym setup. Get ready to elevate your training and achieve noticeable results!
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
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 10
3
Shoulder Press (Machine)
1
2
8 reps
8 reps
RPE 7
RPE 10
4
Lu Raise
1
2
8 reps
12 reps
RPE 8
RPE 10
5
Chest Fly (Cable)
2
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
10 reps
10 reps
RPE 8
RPE 10
7
Tricep Kickback
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5 reps
RPE 10
2
Seated Row (Machine)
1
3
6 reps
6 reps
RPE 8
RPE 10
3
Lat Pulldown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
5
Hammer Curl
2
1
8 reps
8 reps
RPE 9.5
-
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
10 reps
10 reps
RPE 6.5
RPE 10
2
Leg Press
1
3
8 reps
8 reps
RPE 7
RPE 10
3
Leg Curl
2
10 reps
RPE 9.5
4
Plank
3
1 mins
-
5
Side Plank
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 10
2
Lateral Raise (Machine)
3
10 reps
RPE 10
3
Single Arm Pushdown
1
2
10 reps
10 reps
RPE 7
RPE 10
4
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@9.5
@10
2
Bench Press (Dumbbell)1 Set
2 Sets
8 Reps
8 Reps
@8
@10
3
Shoulder Press (Machine)1 Set
2 Sets
8 Reps
8 Reps
@7
@10
4
Lu Raise1 Set
2 Sets
8 Reps
12 Reps
@8
@10
5
Chest Fly (Cable)2 Sets
12 Reps
@10
6
Tricep Pushdown (Cable)1 Set
2 Sets
10 Reps
10 Reps
@8
@10
7
Tricep Kickback2 Sets
8 Reps
@10
Day 3
1
Leg Extension2 Sets
2 Sets
10 Reps
10 Reps
@6.5
@10
2
Leg Press1 Set
3 Sets
8 Reps
8 Reps
@7
@10
3
Leg Curl2 Sets
10 Reps
@9.5
4
Plank3 Sets
1 mins
-
5
Side Plank2 Sets
1 mins
-
Day 2
1
Pull-Up (Bodyweight)2 Sets
5 Reps
@10
2
Seated Row (Machine)1 Set
3 Sets
6 Reps
6 Reps
@8
@10
3
Lat Pulldown1 Set
2 Sets
10 Reps
10 Reps
@7
@10
4
Bicep Curl (EZ Bar)2 Sets
10 Reps
@8
5
Hammer Curl2 Sets
1 Set
8 Reps
8 Reps
@9.5
-
6
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)1 Set
2 Sets
8 Reps
8 Reps
@7
@10
2
Lateral Raise (Machine)3 Sets
10 Reps
@10
3
Single Arm Pushdown1 Set
2 Sets
10 Reps
10 Reps
@7
@10
4
Tricep Pushdown (Cable)2 Sets
10 Reps
@10
5
Bicep Curl (EZ Bar)2 Sets
10 Reps
@8
6
Bicep Curl (Dumbbell)1 Set
3 Sets
10 Reps
10 Reps
@9
@10