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
-