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Winter Arc Training

by Spirit
1 athletes joined
5.0
(1 rating)

Program Description

The purpose of this program is to build your physique and your mindset.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 02, 2024 07:36
  • Last Edited
    Jun 18, 2025 11:35

Summary

Unlock your potential this winter with the Winter Arc Training program! Over 12 weeks, you'll engage in a dynamic 6-day-a-week regimen designed to build strength and muscle. This program features a mix of barbell and machine exercises, focusing on key muscle groups, including chest, back, and core. With guided workouts and a variety of movements, you'll elevate your fitness game and achieve impressive results. Get ready to transform your physique and embrace the season with confidence!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.3%
Abs
10.3%
Triceps
9.8%
Front Delts
8.9%
Glutes
8.5%
Quadriceps
8.5%
Middle Delts
6.7%
Lats
6.2%
Hamstrings
5.8%
Upper Back
5.4%
Lower Back
5.4%
Biceps
4.9%
Forearms
4.9%
Calves
2.2%
Adductors
1.3%
Rear Delts
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Chest Press (Machine)
3 Sets
10 Reps
@8
5
Pull-Up (Assisted)
3 Sets
10 Reps
@8
6
Dip (Assisted)
3 Sets
10 Reps
@8
7
Lat Pulldown
3 Sets
10 Reps
@8
8
Back Extension
3 Sets
10 Reps
@8
9
Seated Row (Cable)
3 Sets
10 Reps
@8
10
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 3
1
Lunge (Barbell)
3 Sets
10 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Back Extension
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Chest Press (Machine)
3 Sets
10 Reps
@8
5
Pull-Up (Assisted)
3 Sets
10 Reps
@8
6
Dip (Assisted)
3 Sets
10 Reps
@8
7
Lat Pulldown
3 Sets
10 Reps
@8
8
Back Extension
3 Sets
10 Reps
@8
9
Seated Row (Cable)
3 Sets
10 Reps
@8
10
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 6
1
Lunge (Barbell)
3 Sets
10 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Back Extension
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 5
1
Lateral Raise (Cable)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Wrist Curls
3 Sets
10 Reps
@8
6
Reverse Wrist Curl
3 Sets
10 Reps
@8
7
Overhead Press (Barbell)
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 2
1
Lateral Raise (Cable)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Wrist Curls
3 Sets
10 Reps
@8
6
Reverse Wrist Curl
3 Sets
10 Reps
@8
7
Overhead Press (Barbell)
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
4 Sets
25 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Christian G.Age 21, Man
10 months ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great program