Program Description
To bring up arms as a weak point but keep squatting heavy
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout40 minutes
- CreatedApr 12, 2025 02:05
- Last EditedJun 18, 2025 09:25

Summary
Unleash your inner warrior with the **Crusader Strong** program! Over 16 weeks, you'll engage in five days of intense, full-body workouts designed to build strength and muscle through heavy lifts and targeted exercises. Each session focuses on compound movements like squats and barbell rows, ensuring you develop a powerful physique and improve your overall fitness. Whether you're looking to crush personal records or enhance your lifting technique, this program delivers the structure and intensity needed to elevate your training to the next level. Equip yourself with a full gym and get ready to conquer your 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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
3
10 reps
-
1B
Standing Pullover (Cable)
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
3
Pull-Up (Weighted)
3
10 reps
RPE 10
4
Shrug (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
3
Lunge (Dumbbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
Skull Crusher (Barbell)
3
12 reps
RPE 10
5
Wrist Curls
3
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)5 Sets
3 Reps
@9
2
Barbell Row3 Sets
10 Reps
@9
3
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@9
4
Dip (Weighted)3 Sets
8 Reps
@9
5
Lateral Raise (Dumbbell)4 Sets
15 Reps
@9
Day 2
1
Incline Curl (Dumbbell)3 Sets
8 Reps
@10
2
Overhead Tricep Extension (Cable)3 Sets
10 Reps
@10
3
Hammer Curl3 Sets
8 Reps
@10
4
Skull Crusher (Barbell)3 Sets
12 Reps
@10
5
Wrist Curls3 Sets
10 Reps
@10
Day 4
1
Squat (Barbell)3 Sets
10 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
@9
3
Lunge (Dumbbell)3 Sets
10 Reps
@7
4
Standing Calf Raise3 Sets
12 Reps
@9
Day 3
1A
Face Pull3 Sets
10 Reps
-
1B
Standing Pullover (Cable)3 Sets
10 Reps
-
2
Chest Supported Row (Dumbbell)3 Sets
12 Reps
@9
3
Pull-Up (Weighted)3 Sets
10 Reps
@10
4
Shrug (Dumbbell)3 Sets
15 Reps
-
Day 5
1
Incline Curl (Dumbbell)3 Sets
8 Reps
@10
2
Overhead Tricep Extension (Cable)3 Sets
10 Reps
@10
3
Hammer Curl3 Sets
8 Reps
@10
4
Skull Crusher (Barbell)3 Sets
12 Reps
@10
5
Wrist Curls3 Sets
10 Reps
@10