Program Description
For body recomposition
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJun 22, 2024 04:25
- Last EditedSep 27, 2024 12:57
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 (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
3
Push Up
3
15 reps
4
Pec Deck (Machine)
3
15 reps
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
15 reps
7
One Arm Lateral Raise (Cable)
3
8
Seated Shoulder Press (Dumbbell)
3
12 reps
9
Barbell Holds
2
0.2 mins
10
Wrist Curls
3
12 reps
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
12
Reverse Wrist Curl (Barbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
3
Push Up
3
15 reps
4
Pec Deck (Machine)
3
15 reps
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
15 reps
7
One Arm Lateral Raise (Cable)
3
8
Seated Shoulder Press (Dumbbell)
3
12 reps
9
Barbell Holds
2
0.2 mins
10
Wrist Curls
3
12 reps
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
12
Reverse Wrist Curl (Barbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
3
Push Up
3
15 reps
4
Pec Deck (Machine)
3
15 reps
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
15 reps
7
One Arm Lateral Raise (Cable)
3
8
Seated Shoulder Press (Dumbbell)
3
12 reps
9
Barbell Holds
2
0.2 mins
10
Wrist Curls
3
12 reps
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
12
Reverse Wrist Curl (Barbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
3
Push Up
3
15 reps
4
Pec Deck (Machine)
3
15 reps
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
15 reps
7
One Arm Lateral Raise (Cable)
3
8
Seated Shoulder Press (Dumbbell)
3
12 reps
9
Barbell Holds
2
0.2 mins
10
Wrist Curls
3
12 reps
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
12
Reverse Wrist Curl (Barbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
3
Push Up
3
15 reps
4
Pec Deck (Machine)
3
15 reps
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
15 reps
7
One Arm Lateral Raise (Cable)
3
8
Seated Shoulder Press (Dumbbell)
3
12 reps
9
Barbell Holds
2
0.2 mins
10
Wrist Curls
3
12 reps
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
12
Reverse Wrist Curl (Barbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
3
Push Up
3
15 reps
4
Pec Deck (Machine)
3
15 reps
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
15 reps
7
One Arm Lateral Raise (Cable)
3
8
Seated Shoulder Press (Dumbbell)
3
12 reps
9
Barbell Holds
2
0.2 mins
10
Wrist Curls
3
12 reps
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
12
Reverse Wrist Curl (Barbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
3
Push Up
3
15 reps
4
Pec Deck (Machine)
3
15 reps
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
15 reps
7
One Arm Lateral Raise (Cable)
3
8
Seated Shoulder Press (Dumbbell)
3
12 reps
9
Barbell Holds
2
0.2 mins
10
Wrist Curls
3
12 reps
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
12
Reverse Wrist Curl (Barbell)
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
3
Push Up
3
15 reps
4
Pec Deck (Machine)
3
15 reps
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
15 reps
7
One Arm Lateral Raise (Cable)
3
8
Seated Shoulder Press (Dumbbell)
3
12 reps
9
Barbell Holds
2
0.2 mins
10
Wrist Curls
3
12 reps
11
Reverse Wrist Curl (Dumbbell)
3
12 reps
12
Reverse Wrist Curl (Barbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
2
Pull-Up (Assisted)
2
3
Lat Pulldown
3
12 reps
4
Single Arm Iso Row
3
14 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Straight Bar Lat Extension
3
7
Rear Delt Row
4
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
4
12 reps
10
V-Up
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
2
Pull-Up (Assisted)
2
3
Lat Pulldown
3
12 reps
4
Single Arm Iso Row
3
14 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Straight Bar Lat Extension
3
7
Rear Delt Row
4
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
4
12 reps
10
V-Up
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
2
Pull-Up (Assisted)
2
3
Lat Pulldown
3
12 reps
4
Single Arm Iso Row
3
14 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Straight Bar Lat Extension
3
7
Rear Delt Row
4
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
4
12 reps
10
V-Up
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
2
Pull-Up (Assisted)
2
3
Lat Pulldown
3
12 reps
4
Single Arm Iso Row
3
14 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Straight Bar Lat Extension
3
7
Rear Delt Row
4
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
4
12 reps
10
V-Up
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
2
Pull-Up (Assisted)
2
3
Lat Pulldown
3
12 reps
4
Single Arm Iso Row
3
14 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Straight Bar Lat Extension
3
7
Rear Delt Row
4
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
4
12 reps
10
V-Up
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
2
Pull-Up (Assisted)
2
3
Lat Pulldown
3
12 reps
4
Single Arm Iso Row
3
14 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Straight Bar Lat Extension
3
7
Rear Delt Row
4
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
4
12 reps
10
V-Up
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
2
Pull-Up (Assisted)
2
3
Lat Pulldown
3
12 reps
4
Single Arm Iso Row
3
14 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Straight Bar Lat Extension
3
7
Rear Delt Row
4
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
4
12 reps
10
V-Up
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
14 reps
2
Pull-Up (Assisted)
2
3
Lat Pulldown
3
12 reps
4
Single Arm Iso Row
3
14 reps
5
Lat Pulldown (Close Grip)
3
12 reps
6
Straight Bar Lat Extension
3
7
Rear Delt Row
4
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
4
12 reps
10
V-Up
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
2
Tricep Pushdown (Cable)
3
12 reps
3
Katana Extension
3
12 reps
4
Close Grip Bench Press (Smith Machine)
3
5
Incline Curl (Dumbbell)
3
12 reps
6
Spider Curl
3
12 reps
7
Hammer Curl
3
12 reps
8
Behind The Back Wrist Curl
2
12 reps
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
10
Plate Pinch
2
11
One Arm Lateral Raise (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
2
Tricep Pushdown (Cable)
3
12 reps
3
Katana Extension
3
12 reps
4
Close Grip Bench Press (Smith Machine)
3
5
Incline Curl (Dumbbell)
3
12 reps
6
Spider Curl
3
12 reps
7
Hammer Curl
3
12 reps
8
Behind The Back Wrist Curl
2
12 reps
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
10
Plate Pinch
2
11
One Arm Lateral Raise (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
2
Tricep Pushdown (Cable)
3
12 reps
3
Katana Extension
3
12 reps
4
Close Grip Bench Press (Smith Machine)
3
5
Incline Curl (Dumbbell)
3
12 reps
6
Spider Curl
3
12 reps
7
Hammer Curl
3
12 reps
8
Behind The Back Wrist Curl
2
12 reps
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
10
Plate Pinch
2
11
One Arm Lateral Raise (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
2
Tricep Pushdown (Cable)
3
12 reps
3
Katana Extension
3
12 reps
4
Close Grip Bench Press (Smith Machine)
3
5
Incline Curl (Dumbbell)
3
12 reps
6
Spider Curl
3
12 reps
7
Hammer Curl
3
12 reps
8
Behind The Back Wrist Curl
2
12 reps
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
10
Plate Pinch
2
11
One Arm Lateral Raise (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
2
Tricep Pushdown (Cable)
3
12 reps
3
Katana Extension
3
12 reps
4
Close Grip Bench Press (Smith Machine)
3
5
Incline Curl (Dumbbell)
3
12 reps
6
Spider Curl
3
12 reps
7
Hammer Curl
3
12 reps
8
Behind The Back Wrist Curl
2
12 reps
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
10
Plate Pinch
2
11
One Arm Lateral Raise (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
2
Tricep Pushdown (Cable)
3
12 reps
3
Katana Extension
3
12 reps
4
Close Grip Bench Press (Smith Machine)
3
5
Incline Curl (Dumbbell)
3
12 reps
6
Spider Curl
3
12 reps
7
Hammer Curl
3
12 reps
8
Behind The Back Wrist Curl
2
12 reps
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
10
Plate Pinch
2
11
One Arm Lateral Raise (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
2
Tricep Pushdown (Cable)
3
12 reps
3
Katana Extension
3
12 reps
4
Close Grip Bench Press (Smith Machine)
3
5
Incline Curl (Dumbbell)
3
12 reps
6
Spider Curl
3
12 reps
7
Hammer Curl
3
12 reps
8
Behind The Back Wrist Curl
2
12 reps
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
10
Plate Pinch
2
11
One Arm Lateral Raise (Cable)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
3
12 reps
2
Tricep Pushdown (Cable)
3
12 reps
3
Katana Extension
3
12 reps
4
Close Grip Bench Press (Smith Machine)
3
5
Incline Curl (Dumbbell)
3
12 reps
6
Spider Curl
3
12 reps
7
Hammer Curl
3
12 reps
8
Behind The Back Wrist Curl
2
12 reps
9
Reverse Wrist Curl (Dumbbell)
2
15 reps
10
Plate Pinch
2
11
One Arm Lateral Raise (Cable)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
5
Hip Abductor (Machine)
3
12 reps
6
Hip Adductor (Machine)
3
12 reps
7
Glute Bridge (Barbell)
3
12 reps
8
Seated Calf Raise
3
15 reps
9
Rear Delt Fly (Cable)
2
1
15 reps
10
Decline Crunch
3
15 reps
11
Knee Raise (Captain's Chair)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
5
Hip Abductor (Machine)
3
12 reps
6
Hip Adductor (Machine)
3
12 reps
7
Glute Bridge (Barbell)
3
12 reps
8
Seated Calf Raise
3
15 reps
9
Rear Delt Fly (Cable)
2
1
15 reps
10
Decline Crunch
3
15 reps
11
Knee Raise (Captain's Chair)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
5
Hip Abductor (Machine)
3
12 reps
6
Hip Adductor (Machine)
3
12 reps
7
Glute Bridge (Barbell)
3
12 reps
8
Seated Calf Raise
3
15 reps
9
Rear Delt Fly (Cable)
2
1
15 reps
10
Decline Crunch
3
15 reps
11
Knee Raise (Captain's Chair)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
5
Hip Abductor (Machine)
3
12 reps
6
Hip Adductor (Machine)
3
12 reps
7
Glute Bridge (Barbell)
3
12 reps
8
Seated Calf Raise
3
15 reps
9
Rear Delt Fly (Cable)
2
1
15 reps
10
Decline Crunch
3
15 reps
11
Knee Raise (Captain's Chair)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
5
Hip Abductor (Machine)
3
12 reps
6
Hip Adductor (Machine)
3
12 reps
7
Glute Bridge (Barbell)
3
12 reps
8
Seated Calf Raise
3
15 reps
9
Rear Delt Fly (Cable)
2
1
15 reps
10
Decline Crunch
3
15 reps
11
Knee Raise (Captain's Chair)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
5
Hip Abductor (Machine)
3
12 reps
6
Hip Adductor (Machine)
3
12 reps
7
Glute Bridge (Barbell)
3
12 reps
8
Seated Calf Raise
3
15 reps
9
Rear Delt Fly (Cable)
2
1
15 reps
10
Decline Crunch
3
15 reps
11
Knee Raise (Captain's Chair)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
5
Hip Abductor (Machine)
3
12 reps
6
Hip Adductor (Machine)
3
12 reps
7
Glute Bridge (Barbell)
3
12 reps
8
Seated Calf Raise
3
15 reps
9
Rear Delt Fly (Cable)
2
1
15 reps
10
Decline Crunch
3
15 reps
11
Knee Raise (Captain's Chair)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
2
Leg Press
3
12 reps
3
Leg Extension
3
12 reps
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
5
Hip Abductor (Machine)
3
12 reps
6
Hip Adductor (Machine)
3
12 reps
7
Glute Bridge (Barbell)
3
12 reps
8
Seated Calf Raise
3
15 reps
9
Rear Delt Fly (Cable)
2
1
15 reps
10
Decline Crunch
3
15 reps
11
Knee Raise (Captain's Chair)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
3
Pec Deck (Machine)
3
4
Dip (Assisted)
3
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
7
One Arm Lateral Raise (Cable)
3
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
9
Farmer's Walk (Weighted)
2
10
Wrist Curls
1
1
20 reps
11
Reverse Wrist Curl (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
3
Pec Deck (Machine)
3
4
Dip (Assisted)
3
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
7
One Arm Lateral Raise (Cable)
3
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
9
Farmer's Walk (Weighted)
2
10
Wrist Curls
1
1
20 reps
11
Reverse Wrist Curl (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
3
Pec Deck (Machine)
3
4
Dip (Assisted)
3
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
7
One Arm Lateral Raise (Cable)
3
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
9
Farmer's Walk (Weighted)
2
10
Wrist Curls
1
1
20 reps
11
Reverse Wrist Curl (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
3
Pec Deck (Machine)
3
4
Dip (Assisted)
3
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
7
One Arm Lateral Raise (Cable)
3
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
9
Farmer's Walk (Weighted)
2
10
Wrist Curls
1
1
20 reps
11
Reverse Wrist Curl (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
3
Pec Deck (Machine)
3
4
Dip (Assisted)
3
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
7
One Arm Lateral Raise (Cable)
3
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
9
Farmer's Walk (Weighted)
2
10
Wrist Curls
1
1
20 reps
11
Reverse Wrist Curl (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
3
Pec Deck (Machine)
3
4
Dip (Assisted)
3
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
7
One Arm Lateral Raise (Cable)
3
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
9
Farmer's Walk (Weighted)
2
10
Wrist Curls
1
1
20 reps
11
Reverse Wrist Curl (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
3
Pec Deck (Machine)
3
4
Dip (Assisted)
3
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
7
One Arm Lateral Raise (Cable)
3
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
9
Farmer's Walk (Weighted)
2
10
Wrist Curls
1
1
20 reps
11
Reverse Wrist Curl (Barbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
12 reps
3
Pec Deck (Machine)
3
4
Dip (Assisted)
3
5
Partial Lateral Raise (Cable)
1
6
Lateral Raise (Dumbbell)
3
7
One Arm Lateral Raise (Cable)
3
8
Shoulder Press (Plate Loaded)
2
1
12 reps
10 reps
9
Farmer's Walk (Weighted)
2
10
Wrist Curls
1
1
20 reps
11
Reverse Wrist Curl (Barbell)
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Single Arm High Row (Cable)
3
15 reps
5
Straight Bar Lat Extension
3
12 reps
6
Back Extension (Weighted)
1
2
15 reps
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
3
10
V-Up
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Single Arm High Row (Cable)
3
15 reps
5
Straight Bar Lat Extension
3
12 reps
6
Back Extension (Weighted)
1
2
15 reps
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
3
10
V-Up
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Single Arm High Row (Cable)
3
15 reps
5
Straight Bar Lat Extension
3
12 reps
6
Back Extension (Weighted)
1
2
15 reps
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
3
10
V-Up
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Single Arm High Row (Cable)
3
15 reps
5
Straight Bar Lat Extension
3
12 reps
6
Back Extension (Weighted)
1
2
15 reps
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
3
10
V-Up
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Single Arm High Row (Cable)
3
15 reps
5
Straight Bar Lat Extension
3
12 reps
6
Back Extension (Weighted)
1
2
15 reps
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
3
10
V-Up
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Single Arm High Row (Cable)
3
15 reps
5
Straight Bar Lat Extension
3
12 reps
6
Back Extension (Weighted)
1
2
15 reps
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
3
10
V-Up
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Single Arm High Row (Cable)
3
15 reps
5
Straight Bar Lat Extension
3
12 reps
6
Back Extension (Weighted)
1
2
15 reps
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
3
10
V-Up
3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
15 reps
12 reps
2
Bent Over Row (Barbell)
3
15 reps
3
Seated Row (Cable)
3
15 reps
4
Single Arm High Row (Cable)
3
15 reps
5
Straight Bar Lat Extension
3
12 reps
6
Back Extension (Weighted)
1
2
15 reps
12 reps
7
Rear Delt Fly (Machine)
3
12 reps
8
Shrug (Barbell)
3
12 reps
9
Cable Crunch
3
10
V-Up
3
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
3
Katana Extension
3
15 reps
4
Close Grip Bench Press (Smith Machine)
1
5
Seated Dumbbell Curl
3
12 reps
6
Preacher Curl (Dumbbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Barbell Holds
2
9
Wrist Curls
3
10
Reverse Wrist Curl (Dumbbell)
3
11
Reverse Wrist Curl (Barbell)
3
15 reps
12
One Arm Lateral Raise (Cable)
4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
3
Katana Extension
3
15 reps
4
Close Grip Bench Press (Smith Machine)
1
5
Seated Dumbbell Curl
3
12 reps
6
Preacher Curl (Dumbbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Barbell Holds
2
9
Wrist Curls
3
10
Reverse Wrist Curl (Dumbbell)
3
11
Reverse Wrist Curl (Barbell)
3
15 reps
12
One Arm Lateral Raise (Cable)
4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
3
Katana Extension
3
15 reps
4
Close Grip Bench Press (Smith Machine)
1
5
Seated Dumbbell Curl
3
12 reps
6
Preacher Curl (Dumbbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Barbell Holds
2
9
Wrist Curls
3
10
Reverse Wrist Curl (Dumbbell)
3
11
Reverse Wrist Curl (Barbell)
3
15 reps
12
One Arm Lateral Raise (Cable)
4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
3
Katana Extension
3
15 reps
4
Close Grip Bench Press (Smith Machine)
1
5
Seated Dumbbell Curl
3
12 reps
6
Preacher Curl (Dumbbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Barbell Holds
2
9
Wrist Curls
3
10
Reverse Wrist Curl (Dumbbell)
3
11
Reverse Wrist Curl (Barbell)
3
15 reps
12
One Arm Lateral Raise (Cable)
4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
3
Katana Extension
3
15 reps
4
Close Grip Bench Press (Smith Machine)
1
5
Seated Dumbbell Curl
3
12 reps
6
Preacher Curl (Dumbbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Barbell Holds
2
9
Wrist Curls
3
10
Reverse Wrist Curl (Dumbbell)
3
11
Reverse Wrist Curl (Barbell)
3
15 reps
12
One Arm Lateral Raise (Cable)
4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
3
Katana Extension
3
15 reps
4
Close Grip Bench Press (Smith Machine)
1
5
Seated Dumbbell Curl
3
12 reps
6
Preacher Curl (Dumbbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Barbell Holds
2
9
Wrist Curls
3
10
Reverse Wrist Curl (Dumbbell)
3
11
Reverse Wrist Curl (Barbell)
3
15 reps
12
One Arm Lateral Raise (Cable)
4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
3
Katana Extension
3
15 reps
4
Close Grip Bench Press (Smith Machine)
1
5
Seated Dumbbell Curl
3
12 reps
6
Preacher Curl (Dumbbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Barbell Holds
2
9
Wrist Curls
3
10
Reverse Wrist Curl (Dumbbell)
3
11
Reverse Wrist Curl (Barbell)
3
15 reps
12
One Arm Lateral Raise (Cable)
4
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
2
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
3
Katana Extension
3
15 reps
4
Close Grip Bench Press (Smith Machine)
1
5
Seated Dumbbell Curl
3
12 reps
6
Preacher Curl (Dumbbell)
3
12 reps
7
Hammer Curl
3
12 reps
8
Barbell Holds
2
9
Wrist Curls
3
10
Reverse Wrist Curl (Dumbbell)
3
11
Reverse Wrist Curl (Barbell)
3
15 reps
12
One Arm Lateral Raise (Cable)
4
Week 1
1 / 8 Weeks
Day 3
1
Skull Crusher3 Sets
12 Reps
2
Tricep Pushdown (Cable)3 Sets
12 Reps
3
Katana Extension3 Sets
12 Reps
4
Close Grip Bench Press (Smith Machine)3 Sets
5
Incline Curl (Dumbbell)3 Sets
12 Reps
6
Spider Curl3 Sets
12 Reps
7
Hammer Curl3 Sets
12 Reps
8
Behind The Back Wrist Curl2 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)2 Sets
15 Reps
10
Plate Pinch2 Sets
11
One Arm Lateral Raise (Cable)3 Sets
Day 6
1
Pull-Up (Assisted)1 Set
1 Set
15 Reps
12 Reps
2
Bent Over Row (Barbell)3 Sets
15 Reps
3
Seated Row (Cable)3 Sets
15 Reps
4
Single Arm High Row (Cable)3 Sets
15 Reps
5
Straight Bar Lat Extension3 Sets
12 Reps
6
Back Extension (Weighted)1 Set
2 Sets
15 Reps
12 Reps
7
Rear Delt Fly (Machine)3 Sets
12 Reps
8
Shrug (Barbell)3 Sets
12 Reps
9
Cable Crunch3 Sets
10
V-Up3 Sets
Day 2
1
Back Extension3 Sets
14 Reps
2
Pull-Up (Assisted)2 Sets
3
Lat Pulldown3 Sets
12 Reps
4
Single Arm Iso Row3 Sets
14 Reps
5
Lat Pulldown (Close Grip)3 Sets
12 Reps
6
Straight Bar Lat Extension3 Sets
7
Rear Delt Row4 Sets
8
Shrug (Barbell)3 Sets
12 Reps
9
Cable Crunch4 Sets
12 Reps
10
V-Up4 Sets
12 Reps
Day 7
1
Skull Crusher1 Set
2
Tricep Pushdown (Cable)1 Set
2 Sets
15 Reps
12 Reps
3
Katana Extension3 Sets
15 Reps
4
Close Grip Bench Press (Smith Machine)1 Set
5
Seated Dumbbell Curl3 Sets
12 Reps
6
Preacher Curl (Dumbbell)3 Sets
12 Reps
7
Hammer Curl3 Sets
12 Reps
8
Barbell Holds2 Sets
9
Wrist Curls3 Sets
10
Reverse Wrist Curl (Dumbbell)3 Sets
11
Reverse Wrist Curl (Barbell)3 Sets
15 Reps
12
One Arm Lateral Raise (Cable)4 Sets
Day 1
1
Bench Press (Wide Grip)3 Sets
6 Reps
@8
2
Incline Bench Press (Dumbbell)1 Set
2 Sets
10 Reps
10 Reps
@9
3
Push Up3 Sets
15 Reps
4
Pec Deck (Machine)3 Sets
15 Reps
5
Partial Lateral Raise (Cable)1 Set
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
7
One Arm Lateral Raise (Cable)3 Sets
8
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
9
Barbell Holds2 Sets
0.2 mins
10
Wrist Curls3 Sets
12 Reps
11
Reverse Wrist Curl (Dumbbell)3 Sets
12 Reps
12
Reverse Wrist Curl (Barbell)3 Sets
15 Reps
Day 4
1
Squat (Smith Machine)3 Sets
12 Reps
2
Leg Press3 Sets
12 Reps
3
Leg Extension3 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
5
Hip Abductor (Machine)3 Sets
12 Reps
6
Hip Adductor (Machine)3 Sets
12 Reps
7
Glute Bridge (Barbell)3 Sets
12 Reps
8
Seated Calf Raise3 Sets
15 Reps
9
Rear Delt Fly (Cable)2 Sets
1 Set
15 Reps
10
Decline Crunch3 Sets
15 Reps
11
Knee Raise (Captain's Chair)3 Sets
15 Reps
Day 5
1
Bench Press (Dumbbell)3 Sets
8 Reps
@9
2
Incline Bench Press (Smith Machine)3 Sets
12 Reps
3
Pec Deck (Machine)3 Sets
4
Dip (Assisted)3 Sets
5
Partial Lateral Raise (Cable)1 Set
6
Lateral Raise (Dumbbell)3 Sets
7
One Arm Lateral Raise (Cable)3 Sets
8
Shoulder Press (Plate Loaded)2 Sets
1 Set
12 Reps
10 Reps
9
Farmer's Walk (Weighted)2 Sets
10
Wrist Curls1 Set
1 Set
20 Reps
11
Reverse Wrist Curl (Barbell)3 Sets