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Sam Sulek type

by miika M.
79 athletes joined

Program Description

This program is INSPIRED by Sam Sulek’s training style and some of his exercise selection.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 18, 2024 05:33
  • Last Edited
    Jun 24, 2025 08:44

Summary

Unleash your upper body potential with the Sam Sulek type program! Over 12 weeks, this 4-day-a-week regimen focuses on sculpting your arms, chest, and shoulders through a blend of barbell, dumbbell, and cable exercises. Each session is designed to challenge your strength and endurance, featuring key movements like the JM Press, Skull Crusher, and Bench Press. Get ready to push your limits and build impressive muscle definition with a program tailored for serious lifters.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
1
4-6 reps
RPE 9
2
Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Front Raise
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
9
Lateral Raise (Machine)
1
10-15 reps
RPE 10
10
Lateral Raise (Machine)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Front Raise
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
9
Lateral Raise (Machine)
1
10-15 reps
RPE 10
10
Lateral Raise (Machine)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
3
10-15 reps
RPE 10
5
AD Press
2
6-10 reps
RPE 10
6
Front Raise
2
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
9
Lateral Raise (Machine)
1
10-15 reps
RPE 10
10
Lateral Raise (Machine)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Chest Fly (Cable)
2
10-15 reps
RPE 10
5
AD Press
4
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
10-15 reps
RPE 10
2
Barbell Row
2
6-10 reps
RPE 10
3
Underhand Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Two Phase Pull
3
8-12 reps
RPE 10
5
Underhand Lat Pulldown
3
6-10 reps
RPE 10
6
Standing Pullover (Cable)
2
10-15 reps
RPE 10
7
Face Pull
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Two Phase Pull
3
8-12 reps
RPE 10
5
Underhand Lat Pulldown
3
6-10 reps
RPE 10
6
Standing Pullover (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 10
3
Barbell Row
2
6-10 reps
RPE 10
4
Two Phase Pull
3
8-12 reps
RPE 10
5
Underhand Lat Pulldown
3
6-10 reps
RPE 10
6
Standing Pullover (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
10-15 reps
RPE 10
2
Wide Grip Pull-Up
3
AMRAP
-
3
Barbell Row
3
6-10 reps
RPE 10
4
Standing Pullover (Cable)
3
10-15 reps
RPE 10
5
Face Pull
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Skull Crusher
2
8-12 reps
RPE 10
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
2
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Skull Crusher
2
8-12 reps
RPE 10
4
Single Arm Pushdown
2
10-15 reps
RPE 10
5
Bicep Curl (Cable)
3
8-12 reps
RPE 10
6
Bayesian Curl
2
10-15 reps
RPE 10
7
Hammer Curl
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Skull Crusher
2
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
6-10 reps
RPE 10
2
Bicep Curl (Cable)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bayesian Curl
2
10-15 reps
RPE 10
5
Skull Crusher
2
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Single Arm Pushdown
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
French Press
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
2
Bicep Curl (Barbell)
2
1
6-10 reps
15-20 reps
RPE 10
RPE 10
3
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 10
4
Bayesian Curl
3
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6
Hammer Curl
3
8-12 reps
RPE 10
7
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
4-6 reps
RPE 10
2
Belt Squat
3
8-12 reps
RPE 10
3
Platz Squat
3
8-12 reps
RPE 10
4
Good Morning
3
10-15 reps
RPE 10
5
Leg Extension
1
AMRAP
RPE 10
6
Leg Curl
1
AMRAP
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
RPE 10
2
Squat (Low Bar)
2
4-6 reps
RPE 10
3
Belt Squat
3
8-12 reps
RPE 10
4
Good Morning
2
10-15 reps
RPE 10
5
Leg Extension
1
AMRAP
RPE 10
6
Leg Curl
1
AMRAP
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
RPE 10
2
Squat (Low Bar)
2
4-6 reps
RPE 10
3
Belt Squat
3
8-12 reps
RPE 10
4
Good Morning
2
10-15 reps
RPE 10
5
Leg Extension
1
AMRAP
RPE 10
6
Leg Curl
1
AMRAP
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2-4 reps
RPE 10
2
Squat (Low Bar)
2
4-6 reps
RPE 10
3
Belt Squat
3
8-12 reps
RPE 10
4
Good Morning
2
10-15 reps
RPE 10
5
Leg Extension
1
AMRAP
RPE 10
6
Leg Curl
1
AMRAP
RPE 10
7
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
15-20 reps
RPE 10
2
Leg Press (45 Degrees)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
2
2
8-12 reps
15-20 reps
RPE 10
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Leg Curl
2
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
JM Press
3 Sets
6-10 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3
Skull Crusher
2 Sets
8-12 Reps
@10
4
Single Arm Pushdown
2 Sets
10-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
6
Bayesian Curl
2 Sets
10-15 Reps
@10
7
Hammer Curl
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
4-6 Reps
@9
2
Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
5
AD Press
4 Sets
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 2
1
Standing Pullover (Cable)
3 Sets
10-15 Reps
@10
2
Barbell Row
2 Sets
6-10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
Day 4
1
Squat (Low Bar)
2 Sets
4-6 Reps
@10
2
Belt Squat
3 Sets
8-12 Reps
@10
3
Platz Squat
3 Sets
8-12 Reps
@10
4
Good Morning
3 Sets
10-15 Reps
@10
5
Leg Extension
1 Set
AMRAP
@10
6
Leg Curl
1 Set
AMRAP
@10
7
Standing Calf Raise
3 Sets
10-15 Reps
@10