Remus Strength and Size

by Remus P.

Program Description

You get pretty good strength and hypertrophy with not so wow pumps, but big long term size differences

Program Overview

Level
Intermediate, Novice
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jan 04, 2024 07:32
Last Edited
May 07, 2024 10:07

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FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

1

1

1

1

12 reps

10 reps

8 reps

6 reps

RPE 6.5

RPE 7.5

RPE 8.5

RPE 10

2

Incline Bench Press (Dumbbell)

1

1

1

1

12 reps

10 reps

8 reps

6 reps

RPE 6.5

RPE 8

RPE 9

RPE 9.5

3

Chest Fly (Cable)

1

1

1

1

12 reps

10 reps

8 reps

6 reps

RPE 6

RPE 7

RPE 7.5

RPE 9

4

Tricep Rope Push Down (Cable)

1

1

1

1

12 reps

10 reps

8 reps

6 reps

RPE 6

RPE 7

RPE 8

RPE 10

5

Bench Press (Close Grip)

1

1

1

1

12 reps

10 reps

8 reps

6 reps

RPE 7

RPE 8

RPE 9

RPE 10

Day 2

1

Deadlift (Barbell)

1

1

1

10 reps

8 reps

2 reps

RPE 6

RPE 7.5

RPE 10

2

Seated Row (Cable)

1

1

1

1

12 reps

10 reps

8 reps

6 reps

RPE 6.5

RPE 7.5

RPE 8.5

RPE 9.5

3

Lat Pulldown

1

1

1

10 reps

8 reps

6 reps

RPE 7

RPE 8

RPE 9

4

Bicep Curl (EZ Bar)

1

1

1

1

12 reps

10 reps

8 reps

6 reps

RPE 6.5

RPE 7.5

RPE 8.5

RPE 10

5

Incline Curl (Dumbbell)

1

1

1

1

12 reps

10 reps

8 reps

6 reps

RPE 6.5

RPE 7.5

RPE 8

RPE 9

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

@6.5

@7.5

@8.5

@10

2

Incline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

@6.5

@8

@9

@9.5

3

Chest Fly (Cable)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

@6

@7

@7.5

@9

4

Tricep Rope Push Down (Cable)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

@6

@7

@8

@10

5

Bench Press (Close Grip)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

@7

@8

@9

@10

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

10 Reps

8 Reps

2 Reps

@6

@7.5

@10

2

Seated Row (Cable)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

@6.5

@7.5

@8.5

@9.5

3

Lat Pulldown

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

@7

@8

@9

4

Bicep Curl (EZ Bar)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

@6.5

@7.5

@8.5

@10

5

Incline Curl (Dumbbell)

1 Set

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

@6.5

@7.5

@8

@9