Program Description
Programa de 5 dias a la mañana semana. - Pecho, Hombros y Tricep (intensidad 2) - Espalda, Bicep y Antebrazo (intensidad 2) - Pierna (intensidad 1)
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJan 05, 2024 03:12
- Last EditedJun 18, 2025 12:46

Summary
Unleash your potential with PPL VICTOR, a dynamic 12-week program designed to sculpt your upper body through a structured Push/Pull/Legs split. Committing to five days a week, you'll engage in targeted workouts focusing on chest, shoulders, and triceps, utilizing a mix of machines and free weights for optimal strength gains. Each session is crafted to challenge your limits, ensuring you build muscle effectively while enhancing overall stability and performance. Get ready to transform your physique and achieve your fitness goals!
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 (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
2
Chest Press (Machine)
3
6-10 reps
RPE 10
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9.5
2
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9.5
3
Standing Calf Raise
3
10-15 reps
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Lying Leg Curl
3
8-12 reps
RPE 9.5
7
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2
Hack Squat
3
6-10 reps
RPE 9.5
3
Standing Calf Raise
3
10-15 reps
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 10
5
Leg Curl
3
8-12 reps
RPE 10
6
Lying Leg Curl
3
8-12 reps
RPE 9.5
7
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
4
8-12 reps
RPE 9
2
Hack Squat
4
6-10 reps
RPE 9.5
3
Leg Press
4
8-12 reps
RPE 9
4
Leg Extension
4
8-12 reps
RPE 10
5
Leg Curl
4
8-12 reps
RPE 10
6
Lying Leg Curl
4
8-12 reps
RPE 9.5
7
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
8
Hip Thrust (Barbell)
4
8-12 reps
RPE 8.5
9
Glute Kickback
4
10-15 reps
RPE 8.5
10
Standing Calf Raise
4
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-10 reps
RPE 9.5
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9.5
3
Chest Press (Machine)
3
6-10 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Wrist Curls
3
10-15 reps
RPE 8.5
8
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9.5
4
Bicep Curl (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)3 Sets
6-10 Reps
@9.5
2
Chest Press (Machine)3 Sets
6-10 Reps
@10
3
Pec Deck (Machine)3 Sets
8-12 Reps
@9
4
Shoulder Press (Machine)3 Sets
6-10 Reps
@9.5
5
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@9
6
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@9
7
Lateral Raise (Machine)3 Sets
10-15 Reps
@8.5
Day 4
1
Shoulder Press (Machine)3 Sets
6-10 Reps
@9.5
2
Incline Bench Press (Barbell)3 Sets
6-10 Reps
@9.5
3
Chest Press (Machine)3 Sets
6-10 Reps
@9
4
Pec Deck (Machine)3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@9
6
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@9
7
Lateral Raise (Machine)3 Sets
10-15 Reps
@8.5
Day 2
1
Lat Pulldown3 Sets
6-10 Reps
@9.5
2
Standing Pullover (Cable)3 Sets
8-12 Reps
@9.5
3
Seated Row (Cable)3 Sets
8-12 Reps
@9
4
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
5
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
6
Hammer Curl3 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)3 Sets
10-15 Reps
@8.5
Day 5
1
T-Bar Row3 Sets
6-10 Reps
@9.5
2
Seated Row (Cable)3 Sets
8-12 Reps
@9
3
Standing Pullover (Cable)3 Sets
8-12 Reps
@9.5
4
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
5
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
6
Hammer Curl3 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)3 Sets
10-15 Reps
@8.5
Day 3
1
Hip Adductor (Machine)4 Sets
8-12 Reps
@9
2
Hack Squat4 Sets
6-10 Reps
@9.5
3
Leg Press4 Sets
8-12 Reps
@9
4
Leg Extension4 Sets
8-12 Reps
@10
5
Leg Curl4 Sets
8-12 Reps
@10
6
Lying Leg Curl4 Sets
8-12 Reps
@9.5
7
Romanian Deadlift (Dumbbell)4 Sets
8-12 Reps
@9
8
Hip Thrust (Barbell)4 Sets
8-12 Reps
@8.5
9
Glute Kickback4 Sets
10-15 Reps
@8.5
10
Standing Calf Raise4 Sets
10-15 Reps
@9.5