Program Description
Combine the best of both worlds to form an accessible workout that hits all muscle groups in 4 days each week. Use combination of good diet, cardio and workout for results! Feel free to join me or give feedback for improvement.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 15, 2024 02:06
- Last EditedJun 18, 2025 09:08

Summary
Embark on a transformative 16-week journey with the C.T Workout, designed for those ready to elevate their fitness game. This program features four intense training days each week, focusing on compound movements and targeted exercises to build strength and muscle across all major muscle groups. With a blend of machines, dumbbells, and bodyweight exercises, you'll sculpt your physique while enhancing overall performance. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and on track!
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
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
8
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Hack Squat3 Sets
12 Reps
@10
2
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@10
3
Push Up1 Set
1 Set
10 Reps
15 Reps
@10
@10
4
Push Up1 Set
AMRAP
@10
5
Hamstring Curl3 Sets
12 Reps
@10
6
Leg Extension3 Sets
12 Reps
@10
7
Straight Leg Calf Raise3 Sets
12 Reps
@10
8
Romanian Deadlift (Barbell)3 Sets
12 Reps
@10
Day 4
1
Sissy Squat3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)3 Sets
15 Reps
@10
3
Leg Extension3 Sets
15 Reps
@10
4
Standing Calf Raise3 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
@10
6
Hamstring Curl3 Sets
15 Reps
@10
7
Hanging Leg Raise3 Sets
15 Reps
@10
Day 1
1A
Seated Front Raise3 Sets
12 Reps
@10
1B
Lateral Raise (Dumbbell)3 Sets
12 Reps
@10
2
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
@10
3
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)3 Sets
15 Reps
@10
5
Concentration Curl3 Sets
10 Reps
@10
6
Overhead Tricep Extension (Dumbbell)3 Sets
12 Reps
@10
7
Hammer Curl1 Set
AMRAP
@10
8
Wrist Curls1 Set
AMRAP
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@10
2
Lat Pulldown3 Sets
12 Reps
@10
3
Bench Press (Dumbbell)3 Sets
12 Reps
@10
4
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
@10
5
Hammer Curl3 Sets
10 Reps
@10
6
Single Arm Overhead Tricep Extension3 Sets
10 Reps
@10
7
Skull Crusher3 Sets
12 Reps
@10
8
Pull-Up (Bodyweight)1 Set
AMRAP
@10
9
Wrist Curls1 Set
AMRAP
-