Program Description
Split x=traning day 1.x 2. 3.x 4. 5.x 6. 7. or 1. 2.x 3. 4.x 5. 6.x 7. warm up set 50 % of your working set x 10reps rest 90sec warm up set 75 % of your working set x 6reps. rest 90 sec first workong set rir 0-1 5-8reps rest 2 tempo 3-1-1-1
Program Overview
- LevelNovice, Beginner, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 01, 2024 08:01
- Last EditedOct 06, 2024 11:36
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
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
1
5-8 reps
RPE 10
2
Glute Kickback (Cable)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 9
5
Incline Chest Press (Machine)
1
5-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
5-8 reps
RPE 9
7
Seated Wide-Grip Row (Cable)
1
5-8 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-10 reps
RPE 10
9
Tricep Pushdown (Cable)
1
5-8 reps
RPE 9
10
Bicep Curl (Cable)
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
5-8 reps
RPE 10
2
Leg Press (45 Degrees)
1
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Hip Adductor (Machine)
1
5-8 reps
RPE 10
5
Shoulder Press (Machine)
2
5-8 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
5-8 reps
RPE 9
7
Hammer Curl
1
5-8 reps
RPE 9
8
Seated Row (Cable)
1
5-8 reps
RPE 9
9
Face Pull
1
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
3
Leg Curl
1
5-8 reps
RPE 10
4
Leg Extension
1
5-8 reps
RPE 10
5
Chest Press (Machine)
1
5-8 reps
RPE 9
6
Upright Row (Cable)
1
5-10 reps
RPE 9
7
Bicep Curl (Cable)
1
5-8 reps
RPE 9
8
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Hyperextension1 Set
5-8 Reps
@10
2
Glute Kickback (Cable)2 Sets
5-8 Reps
@10
3
Leg Curl1 Set
5-8 Reps
@10
4
Leg Extension1 Set
5-8 Reps
@9
5
Incline Chest Press (Machine)1 Set
5-8 Reps
@9
6
Wide Grip Lat Pulldown1 Set
5-8 Reps
@9
7
Seated Wide-Grip Row (Cable)1 Set
5-8 Reps
@9
8
Lateral Raise (Dumbbell)1 Set
5-10 Reps
@10
9
Tricep Pushdown (Cable)1 Set
5-8 Reps
@9
10
Bicep Curl (Cable)1 Set
5-8 Reps
@9
Day 2
1
Hip Thrust (Barbell)1 Set
5-8 Reps
@10
2
Leg Press (45 Degrees)1 Set
5-8 Reps
@10
3
Leg Curl1 Set
5-8 Reps
@10
4
Hip Adductor (Machine)1 Set
5-8 Reps
@10
5
Shoulder Press (Machine)2 Sets
5-8 Reps
@9
6
Tricep Rope Push Down (Cable)1 Set
5-8 Reps
@9
7
Hammer Curl1 Set
5-8 Reps
@9
8
Seated Row (Cable)1 Set
5-8 Reps
@9
9
Face Pull1 Set
5-8 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)1 Set
5-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)2 Sets
5-8 Reps
@10
3
Leg Curl1 Set
5-8 Reps
@10
4
Leg Extension1 Set
5-8 Reps
@10
5
Chest Press (Machine)1 Set
5-8 Reps
@9
6
Upright Row (Cable)1 Set
5-10 Reps
@9
7
Bicep Curl (Cable)1 Set
5-8 Reps
@9
8
Single Arm Tricep Extension (Cable)2 Sets
5-8 Reps
@9