Program Description
An intermediate program focused on the development of the delta, traps and neck
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedOct 19, 2024 04:44
- Last EditedNov 01, 2024 06:47
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 10
2
Leg Extension
1
1
1
20 reps
15 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Leg Curl
2
12 reps
RPE 9.5
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Glute Kickback (Cable)
2
12 reps
RPE 10
6
Ab Wheel
3
20 reps
RPE 10
7
Side Bend (Dumbbell)
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
8
Hanging Leg Raise
1
100 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
3
Seated Row (Cable)
2
8 reps
RPE 9
4
Shrug (Barbell)
2
20 reps
RPE 10
5
Shrug (Dumbbell)
2
8 reps
RPE 10
6
Neck Flexion
2
15 reps
RPE 7
7
Neck Extension
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Bench Press (Barbell)
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9
4
Pec Deck (Machine)
2
12 reps
RPE 9
5
Hammer Curl
2
15 reps
RPE 10
6
Bicep Curl (Barbell)
2
12 reps
RPE 10
7
Ab Wheel
3
20 reps
RPE 10
8
Side Bend (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 10
RPE 10
2
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 9
3
Chin-Up (Assisted)
2
15 reps
RPE 9
4
Underhand Lat Pulldown
2
12 reps
RPE 9
5
Shrug (Barbell)
2
20 reps
RPE 9
6
Shrug (Dumbbell)
2
8 reps
RPE 10
7
Neck Flexion
2
15 reps
RPE 9
8
Neck Extension
2
15 reps
RPE 9
9
Hanging Leg Raise
1
100 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
12 reps
RPE 10
4
Lu Raise
2
15 reps
RPE 9
5
Arnold Press
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
20 reps
RPE 9
7
Skull Crusher (Barbell)
2
12 reps
RPE 9
8
Cable Crunch
3
20 reps
RPE 9
9
Side Crunch (Cable)
3
20 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Glute-Ham Raise1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
15 Reps
@6.5
@7
@8
@10
@10
2
Leg Extension1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@8
@9
@10
3
Leg Curl2 Sets
12 Reps
@9.5
4
Leg Press (45 Degrees)2 Sets
20 Reps
@8
5
Glute Kickback (Cable)2 Sets
12 Reps
@10
6
Ab Wheel3 Sets
20 Reps
@10
7
Side Bend (Dumbbell)3 Sets
20 Reps
@8
Day 3
1
Dip (Weighted)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
15 Reps
@7
@8
@9
@10
@10
2
Bench Press (Barbell)2 Sets
12 Reps
@9
3
Incline Bench Press (Dumbbell)2 Sets
8 Reps
@9
4
Pec Deck (Machine)2 Sets
12 Reps
@9
5
Hammer Curl2 Sets
15 Reps
@10
6
Bicep Curl (Barbell)2 Sets
12 Reps
@10
7
Ab Wheel3 Sets
20 Reps
@10
8
Side Bend (Dumbbell)3 Sets
20 Reps
@10
Day 4
1
Upright Row (Cable)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
2
Lateral Raise (Cable)3 Sets
12 Reps
@9
3
Single Arm Rear Delt Cable Fly2 Sets
12 Reps
@10
4
Lu Raise2 Sets
15 Reps
@9
5
Arnold Press2 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)2 Sets
20 Reps
@9
7
Skull Crusher (Barbell)2 Sets
12 Reps
@9
8
Cable Crunch3 Sets
20 Reps
@9
9
Side Crunch (Cable)3 Sets
20 Reps
@9
Day 6
1
Upright Row (Cable)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@8
@9
@10
2
Lateral Raise (Cable)3 Sets
12 Reps
@9
3
Single Arm Rear Delt Cable Fly2 Sets
12 Reps
@10
4
Lu Raise2 Sets
15 Reps
@9
5
Arnold Press2 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)2 Sets
20 Reps
@9
7
Skull Crusher (Barbell)2 Sets
12 Reps
@9
8
Cable Crunch3 Sets
20 Reps
@9
9
Side Crunch (Cable)3 Sets
20 Reps
@9
Day 2
1
Inverted Row1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
15 Reps
@7
@8
@9
@10
@10
2
Chest Supported Row (Dumbbell)2 Sets
12 Reps
@9
3
Seated Row (Cable)2 Sets
8 Reps
@9
4
Shrug (Barbell)2 Sets
20 Reps
@10
5
Shrug (Dumbbell)2 Sets
8 Reps
@10
6
Neck Flexion2 Sets
15 Reps
@7
7
Neck Extension2 Sets
15 Reps
@7
8
Hanging Leg Raise1 Set
100 Reps
@10
9
Reverse Wrist Curl (Barbell)2 Sets
20 Reps
@10
Day 5
1
Pull-Up (Neutral Grip, Weighted)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
12 Reps
@7
@8
@9
@10
@10
2
Lat Pulldown (Neutral Grip)2 Sets
12 Reps
@9
3
Chin-Up (Assisted)2 Sets
15 Reps
@9
4
Underhand Lat Pulldown2 Sets
12 Reps
@9
5
Shrug (Barbell)2 Sets
20 Reps
@9
6
Shrug (Dumbbell)2 Sets
8 Reps
@10
7
Neck Flexion2 Sets
15 Reps
@9
8
Neck Extension2 Sets
15 Reps
@9
9
Hanging Leg Raise1 Set
100 Reps
@10
10
Reverse Wrist Curl (Dumbbell)2 Sets
20 Reps
@10