5.0
(1 rating)
Program Description
This program splits to four days: Day 1: Deadlifts Day 2: Shoulders, triceps and biceps Day 3: Rest Day 4: Legs Day 5: Rest Day 6: Chest and back Day 7: Rest Day 8: Rest
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMar 11, 2024 07:48
- Last EditedFeb 15, 2025 02:08
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
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Good Morning
2
6-10 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Hip Abductor (Machine)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
3
Upright Row (Cable)
1
10-15 reps
RPE 10
4
JM Press
2
6-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
7
Bayesian Curl
3
6-10 reps
RPE 10
8
Bicep Curl (Barbell)
3
10-15 reps
RPE 10
9
Bicep Curl (Cable)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-6 reps
RPE 10
2
Platz Squat
5
10-15 reps
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Barbell Row
3
6-10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Bodyweight)
1
AMRAP
RPE 10
6
T-Bar Row
1
AMRAP
RPE 10
7
Two Phase Pull
1
AMRAP
RPE 10
8
Chest Fly (Cable)
2
10-15 reps
RPE 10
9
Rear Delt Fly
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)3 Sets
3-5 Reps
@10
2
Good Morning2 Sets
6-10 Reps
@10
3
Stiff Leg Deadlift2 Sets
5-10 Reps
@10
4
Hip Adductor (Machine)1 Set
6-10 Reps
@10
5
Hip Abductor (Machine)1 Set
6-10 Reps
@10
Day 2
1
AD Press3 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)2 Sets
6-10 Reps
@10
3
Upright Row (Cable)1 Set
10-15 Reps
@10
4
JM Press2 Sets
6-10 Reps
@10
5
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
@10
6
Tricep Pushdown (Cable)2 Sets
6-10 Reps
@10
7
Bayesian Curl3 Sets
6-10 Reps
@10
8
Bicep Curl (Barbell)3 Sets
10-15 Reps
@10
9
Bicep Curl (Cable)1 Set
AMRAP
@10
Day 3
1
Squat (Low Bar)3 Sets
4-6 Reps
@10
2
Platz Squat5 Sets
10-15 Reps
@10
3
Leg Extension1 Set
AMRAP
@10
4
Standing Calf Raise3 Sets
6-10 Reps
@10
Day 4
1
Bench Press (Barbell)3 Sets
4-6 Reps
@10
2
Barbell Row3 Sets
6-10 Reps
@10
3
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@10
4
Pull-Up (Weighted)2 Sets
6-10 Reps
@10
5
Dip (Bodyweight)1 Set
AMRAP
@10
6
T-Bar Row1 Set
AMRAP
@10
7
Two Phase Pull1 Set
AMRAP
@10
8
Chest Fly (Cable)2 Sets
10-15 Reps
@10
9
Rear Delt Fly2 Sets
10-15 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Andrei M.Age 19, Man
2 months ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I completed 4 weeks of this program and I started waking up in the middle of the night to howl. If you are single, be carefull. Humans of the opposite sex (females) may jump on you and seek you physically.