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Silver Era Full Body The Secret for Muscle and Strength

by Mauro
56 athletes joined
4.0
(1 rating)

Program Description

Muscle and Strength gains Used Method of Progression: Double Progression Compound movements: Starting at 5 reps using a weigth that is your 10 rep max you will add 1 rep each week until you reach 10, then you will add more weigth, 2.5kg for one hand exercises and 5kg for two hand exercises and start over at 5 reps and keep doing the same Isolation movements: Starting at 8 reps using a weigth that is your 12 rep max you will add one rep each week until you reach 12, then do 12 for 2 weeks and add more weigth and start over at 8 reps The program can be used indefinitely, the program is only written until week 6, after that just do the same as before DELOAD after week 6, deload doesn t count as a training week so restart the program at week 7

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 07, 2024 03:50
  • Last Edited
    Jul 04, 2025 05:11

Summary

Unleash your potential with the Silver Era Full Body program, a comprehensive 12-week journey designed to build muscle and strength. Committing just four days a week, you'll engage in a variety of exercises, including High Pulls, Incline Bench Press, and Hack Squats, ensuring a balanced approach to your fitness. This program is perfect for those looking to enhance their overall physique while mastering essential lifts in a full gym setting. Get ready to transform your body and elevate your strength game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Overhead Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
3
5 reps
RPE 6
4
Bicep Curl (Cable)
3
8 reps
RPE 6
5
French Press
3
8 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Lunge (Barbell)
3
5 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
9
Seated Calf Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 6.5
3
Seated Row (Cable)
3
6 reps
RPE 6.5
4
Bicep Curl (Cable)
3
9 reps
RPE 7
5
French Press
3
9 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 7
7
Lunge (Barbell)
3
6 reps
RPE 6.5
8
Romanian Deadlift (Barbell)
3
6 reps
RPE 6.5
9
Seated Calf Raise
3
9 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
7 reps
RPE 7
3
Seated Row (Cable)
3
7 reps
RPE 7
4
Bicep Curl (Cable)
3
10 reps
RPE 8
5
French Press
3
10 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
7
Lunge (Barbell)
3
7 reps
RPE 7
8
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
9
Seated Calf Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7.5
3
Seated Row (Cable)
3
8 reps
RPE 7.5
4
Bicep Curl (Cable)
3
11 reps
RPE 8
5
French Press
3
11 reps
RPE 8
6
Reverse Bicep Curl (EZ Bar)
3
11 reps
RPE 8
7
Lunge (Barbell)
3
8 reps
RPE 7.5
8
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
9
Seated Calf Raise
3
11 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
9 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
9 reps
RPE 8
3
Seated Row (Cable)
3
9 reps
RPE 8
4
Bicep Curl (Cable)
3
12 reps
RPE 8.5
5
French Press
3
12 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
7
Lunge (Barbell)
3
9 reps
RPE 8
8
Romanian Deadlift (Barbell)
3
9 reps
RPE 8
9
Seated Calf Raise
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Seated Row (Cable)
3
10 reps
RPE 8.5
4
Bicep Curl (Cable)
3
12 reps
RPE 8.5
5
French Press
3
12 reps
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
7
Lunge (Barbell)
3
10 reps
RPE 8.5
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
9
Seated Calf Raise
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
3
5 reps
RPE 6
4
Bicep Curl (Cable)
3
8 reps
RPE 6
5
French Press
3
8 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Lunge (Barbell)
3
5 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
9
Seated Calf Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
3
5 reps
RPE 6
4
Bicep Curl (Cable)
3
8 reps
RPE 6
5
French Press
3
8 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Lunge (Barbell)
3
5 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
9
Seated Calf Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
3
5 reps
RPE 6
4
Bicep Curl (Cable)
3
8 reps
RPE 6
5
French Press
3
8 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Lunge (Barbell)
3
5 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
9
Seated Calf Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
3
5 reps
RPE 6
4
Bicep Curl (Cable)
3
8 reps
RPE 6
5
French Press
3
8 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Lunge (Barbell)
3
5 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
9
Seated Calf Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
3
5 reps
RPE 6
4
Bicep Curl (Cable)
3
8 reps
RPE 6
5
French Press
3
8 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Lunge (Barbell)
3
5 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
9
Seated Calf Raise
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
3
Seated Row (Cable)
3
5 reps
RPE 6
4
Bicep Curl (Cable)
3
8 reps
RPE 6
5
French Press
3
8 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6
7
Lunge (Barbell)
3
5 reps
RPE 6
8
Romanian Deadlift (Barbell)
3
5 reps
RPE 6
9
Seated Calf Raise
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
5 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
5 reps
RPE 6
4
Pendlay Row
3
5 reps
RPE 6
5
Chin-Up (Weighted)
3
5 reps
RPE 6
6
Shrug (Barbell)
3
8 reps
RPE 6
7
Incline Curl (Dumbbell)
3
8 reps
RPE 6
8
Tricep Pushdown (Cable)
3
8 reps
RPE 6
9
Split Squat (Smith Machine)
3
5 reps
RPE 6
10
Leg Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
6 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
3
9 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 6.5
4
Pendlay Row
3
6 reps
RPE 6.5
5
Chin-Up (Weighted)
3
6 reps
RPE 6.5
6
Shrug (Barbell)
3
9 reps
RPE 7
7
Incline Curl (Dumbbell)
3
9 reps
RPE 7
8
Tricep Pushdown (Cable)
3
9 reps
RPE 7
9
Split Squat (Smith Machine)
3
6 reps
RPE 6.5
10
Leg Curl
3
9 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
7 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Dip (Weighted)
3
7 reps
RPE 7
4
Pendlay Row
3
7 reps
RPE 7
5
Chin-Up (Weighted)
3
7 reps
RPE 7
6
Shrug (Barbell)
3
10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Split Squat (Smith Machine)
3
7 reps
RPE 7
10
Leg Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
3
11 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 7.5
4
Pendlay Row
3
8 reps
RPE 7.5
5
Chin-Up (Weighted)
3
8 reps
RPE 7.5
6
Shrug (Barbell)
3
11 reps
RPE 8
7
Incline Curl (Dumbbell)
3
11 reps
RPE 8
8
Tricep Pushdown (Cable)
3
11 reps
RPE 8
9
Split Squat (Smith Machine)
3
8 reps
RPE 7.5
10
Leg Curl
3
11 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
9 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
9 reps
RPE 8
3
Dip (Weighted)
3
9 reps
RPE 8
4
Pendlay Row
3
9 reps
RPE 8
5
Chin-Up (Weighted)
3
9 reps
RPE 8
6
Shrug (Barbell)
3
12 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
9
Split Squat (Smith Machine)
3
9 reps
RPE 8
10
Leg Curl
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
3
Dip (Weighted)
3
10 reps
RPE 8.5
4
Pendlay Row
3
10 reps
RPE 8.5
5
Chin-Up (Weighted)
3
10 reps
RPE 8.5
6
Shrug (Barbell)
3
12 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
12 reps
RPE 8.5
8
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
9
Split Squat (Smith Machine)
3
10 reps
RPE 8.5
10
Leg Curl
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
5 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
5 reps
RPE 6
4
Pendlay Row
3
5 reps
RPE 6
5
Chin-Up (Weighted)
3
5 reps
RPE 6
6
Shrug (Barbell)
3
8 reps
RPE 6
7
Incline Curl (Dumbbell)
3
8 reps
RPE 6
8
Tricep Pushdown (Cable)
3
8 reps
RPE 6
9
Split Squat (Smith Machine)
3
5 reps
RPE 6
10
Leg Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
5 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
5 reps
RPE 6
4
Pendlay Row
3
5 reps
RPE 6
5
Chin-Up (Weighted)
3
5 reps
RPE 6
6
Shrug (Barbell)
3
8 reps
RPE 6
7
Incline Curl (Dumbbell)
3
8 reps
RPE 6
8
Tricep Pushdown (Cable)
3
8 reps
RPE 6
9
Split Squat (Smith Machine)
3
5 reps
RPE 6
10
Leg Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
5 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
5 reps
RPE 6
4
Pendlay Row
3
5 reps
RPE 6
5
Chin-Up (Weighted)
3
5 reps
RPE 6
6
Shrug (Barbell)
3
8 reps
RPE 6
7
Incline Curl (Dumbbell)
3
8 reps
RPE 6
8
Tricep Pushdown (Cable)
3
8 reps
RPE 6
9
Split Squat (Smith Machine)
3
5 reps
RPE 6
10
Leg Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
5 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
5 reps
RPE 6
4
Pendlay Row
3
5 reps
RPE 6
5
Chin-Up (Weighted)
3
5 reps
RPE 6
6
Shrug (Barbell)
3
8 reps
RPE 6
7
Incline Curl (Dumbbell)
3
8 reps
RPE 6
8
Tricep Pushdown (Cable)
3
8 reps
RPE 6
9
Split Squat (Smith Machine)
3
5 reps
RPE 6
10
Leg Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
5 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
5 reps
RPE 6
4
Pendlay Row
3
5 reps
RPE 6
5
Chin-Up (Weighted)
3
5 reps
RPE 6
6
Shrug (Barbell)
3
8 reps
RPE 6
7
Incline Curl (Dumbbell)
3
8 reps
RPE 6
8
Tricep Pushdown (Cable)
3
8 reps
RPE 6
9
Split Squat (Smith Machine)
3
5 reps
RPE 6
10
Leg Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
5 reps
RPE 6
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
3
Dip (Weighted)
3
5 reps
RPE 6
4
Pendlay Row
3
5 reps
RPE 6
5
Chin-Up (Weighted)
3
5 reps
RPE 6
6
Shrug (Barbell)
3
8 reps
RPE 6
7
Incline Curl (Dumbbell)
3
8 reps
RPE 6
8
Tricep Pushdown (Cable)
3
8 reps
RPE 6
9
Split Squat (Smith Machine)
3
5 reps
RPE 6
10
Leg Curl
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 6
2
Chest Fly (Machine)
3
8 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
6
Tricep Extension (Cable)
3
8 reps
RPE 6
7
Leg Press
3
5 reps
RPE 6
8
Deadlift (Barbell)
3
5 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
10
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 6.5
2
Chest Fly (Machine)
3
9 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
9 reps
RPE 7
4
Wide Grip Pull-Up
3
6 reps
RPE 6.5
5
Hammer Curl
3
9 reps
RPE 7
6
Tricep Extension (Cable)
3
9 reps
RPE 7
7
Leg Press
3
6 reps
RPE 6.5
8
Deadlift (Barbell)
3
6 reps
RPE 6.5
9
Hyperextension
3
11 reps
RPE 6.5
10
Standing Calf Raise
3
11 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7 reps
RPE 7
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Pull-Up
3
7 reps
RPE 7
5
Hammer Curl
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
10 reps
RPE 8
7
Leg Press
3
7 reps
RPE 7
8
Deadlift (Barbell)
3
7 reps
RPE 7
9
Hyperextension
3
12 reps
RPE 7
10
Standing Calf Raise
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
2
Chest Fly (Machine)
3
11 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
11 reps
RPE 8
4
Wide Grip Pull-Up
3
8 reps
RPE 7.5
5
Hammer Curl
3
11 reps
RPE 8
6
Tricep Extension (Cable)
3
11 reps
RPE 8
7
Leg Press
3
8 reps
RPE 7.5
8
Deadlift (Barbell)
3
8 reps
RPE 7.5
9
Hyperextension
3
13 reps
RPE 8
10
Standing Calf Raise
3
13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
9 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8.5
4
Wide Grip Pull-Up
3
9 reps
RPE 8
5
Hammer Curl
3
12 reps
RPE 8.5
6
Tricep Extension (Cable)
3
12 reps
RPE 8.5
7
Leg Press
3
9 reps
RPE 8
8
Deadlift (Barbell)
3
9 reps
RPE 8
9
Hyperextension
3
14 reps
RPE 8.5
10
Standing Calf Raise
3
14 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8.5
2
Chest Fly (Machine)
3
12 reps
RPE 8.5
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8.5
4
Wide Grip Pull-Up
3
10 reps
RPE 8.5
5
Hammer Curl
3
12 reps
RPE 8.5
6
Tricep Extension (Cable)
3
12 reps
RPE 8.5
7
Leg Press
3
10 reps
RPE 8.5
8
Deadlift (Barbell)
3
10 reps
RPE 8.5
9
Hyperextension
3
15 reps
RPE 8.5
10
Standing Calf Raise
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 6
2
Chest Fly (Machine)
3
8 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
6
Tricep Extension (Cable)
3
8 reps
RPE 6
7
Leg Press
3
5 reps
RPE 6
8
Deadlift (Barbell)
3
5 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
10
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 6
2
Chest Fly (Machine)
3
8 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
6
Tricep Extension (Cable)
3
8 reps
RPE 6
7
Leg Press
3
5 reps
RPE 6
8
Deadlift (Barbell)
3
5 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
10
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 6
2
Chest Fly (Machine)
3
8 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
6
Tricep Extension (Cable)
3
8 reps
RPE 6
7
Leg Press
3
5 reps
RPE 6
8
Deadlift (Barbell)
3
5 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
10
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 6
2
Chest Fly (Machine)
3
8 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
6
Tricep Extension (Cable)
3
8 reps
RPE 6
7
Leg Press
3
5 reps
RPE 6
8
Deadlift (Barbell)
3
5 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
10
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 6
2
Chest Fly (Machine)
3
8 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
6
Tricep Extension (Cable)
3
8 reps
RPE 6
7
Leg Press
3
5 reps
RPE 6
8
Deadlift (Barbell)
3
5 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
10
Standing Calf Raise
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 6
2
Chest Fly (Machine)
3
8 reps
RPE 6
3
Incline Chest Fly (Dumbbell)
3
8 reps
RPE 6
4
Wide Grip Pull-Up
3
5 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
6
Tricep Extension (Cable)
3
8 reps
RPE 6
7
Leg Press
3
5 reps
RPE 6
8
Deadlift (Barbell)
3
5 reps
RPE 6
9
Hyperextension
3
10 reps
RPE 6
10
Standing Calf Raise
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
5 reps
RPE 6
2
Rear Delt Fly (Machine)
3
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
5 reps
RPE 6
4
Dumbbell Row
3
5 reps
RPE 6
5
Lat Pulldown
3
5 reps
RPE 6
6
Concentration Curl
3
8 reps
RPE 6
7
Skull Crusher
3
8 reps
RPE 6
8
Hack Squat
3
5 reps
RPE 6
9
Leg Extension
3
8 reps
RPE 6
10
Wrist Curls
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
6 reps
RPE 6.5
2
Rear Delt Fly (Machine)
3
9 reps
RPE 7
3
Incline Bench Press (Barbell)
3
6 reps
RPE 6.5
4
Dumbbell Row
3
6 reps
RPE 6.5
5
Lat Pulldown
3
6 reps
RPE 6.5
6
Concentration Curl
3
9 reps
RPE 7
7
Skull Crusher
3
9 reps
RPE 7
8
Hack Squat
3
6 reps
RPE 6.5
9
Leg Extension
3
9 reps
RPE 7
10
Wrist Curls
3
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
7 reps
RPE 7
2
Rear Delt Fly (Machine)
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
7 reps
RPE 7
4
Dumbbell Row
3
7 reps
RPE 7
5
Lat Pulldown
3
7 reps
RPE 7
6
Concentration Curl
3
10 reps
RPE 8
7
Skull Crusher
3
10 reps
RPE 8
8
Hack Squat
3
7 reps
RPE 7
9
Leg Extension
3
10 reps
RPE 8
10
Wrist Curls
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8 reps
RPE 7.5
2
Rear Delt Fly (Machine)
3
11 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7.5
4
Dumbbell Row
3
8 reps
RPE 7.5
5
Lat Pulldown
3
8 reps
RPE 7.5
6
Concentration Curl
3
11 reps
RPE 8
7
Skull Crusher
3
11 reps
RPE 8
8
Hack Squat
3
8 reps
RPE 7.5
9
Leg Extension
3
11 reps
RPE 8
10
Wrist Curls
3
11 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
9 reps
RPE 8
2
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
9 reps
RPE 8
4
Dumbbell Row
3
9 reps
RPE 8
5
Lat Pulldown
3
9 reps
RPE 8
6
Concentration Curl
3
12 reps
RPE 8.5
7
Skull Crusher
3
12 reps
RPE 8.5
8
Hack Squat
3
9 reps
RPE 8
9
Leg Extension
3
12 reps
RPE 8.5
10
Wrist Curls
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
10 reps
RPE 8.5
2
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8.5
5
Lat Pulldown
3
10 reps
RPE 8.5
6
Concentration Curl
3
12 reps
RPE 8.5
7
Skull Crusher
3
12 reps
RPE 8.5
8
Hack Squat
3
10 reps
RPE 8.5
9
Leg Extension
3
12 reps
RPE 8.5
10
Wrist Curls
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
5 reps
RPE 6
2
Rear Delt Fly (Machine)
3
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
5 reps
RPE 6
4
Dumbbell Row
3
5 reps
RPE 6
5
Lat Pulldown
3
5 reps
RPE 6
6
Concentration Curl
3
8 reps
RPE 6
7
Skull Crusher
3
8 reps
RPE 6
8
Hack Squat
3
5 reps
RPE 6
9
Leg Extension
3
8 reps
RPE 6
10
Wrist Curls
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
5 reps
RPE 6
2
Rear Delt Fly (Machine)
3
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
5 reps
RPE 6
4
Dumbbell Row
3
5 reps
RPE 6
5
Lat Pulldown
3
5 reps
RPE 6
6
Concentration Curl
3
8 reps
RPE 6
7
Skull Crusher
3
8 reps
RPE 6
8
Hack Squat
3
5 reps
RPE 6
9
Leg Extension
3
8 reps
RPE 6
10
Wrist Curls
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
5 reps
RPE 6
2
Rear Delt Fly (Machine)
3
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
5 reps
RPE 6
4
Dumbbell Row
3
5 reps
RPE 6
5
Lat Pulldown
3
5 reps
RPE 6
6
Concentration Curl
3
8 reps
RPE 6
7
Skull Crusher
3
8 reps
RPE 6
8
Hack Squat
3
5 reps
RPE 6
9
Leg Extension
3
8 reps
RPE 6
10
Wrist Curls
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
5 reps
RPE 6
2
Rear Delt Fly (Machine)
3
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
5 reps
RPE 6
4
Dumbbell Row
3
5 reps
RPE 6
5
Lat Pulldown
3
5 reps
RPE 6
6
Concentration Curl
3
8 reps
RPE 6
7
Skull Crusher
3
8 reps
RPE 6
8
Hack Squat
3
5 reps
RPE 6
9
Leg Extension
3
8 reps
RPE 6
10
Wrist Curls
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
5 reps
RPE 6
2
Rear Delt Fly (Machine)
3
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
5 reps
RPE 6
4
Dumbbell Row
3
5 reps
RPE 6
5
Lat Pulldown
3
5 reps
RPE 6
6
Concentration Curl
3
8 reps
RPE 6
7
Skull Crusher
3
8 reps
RPE 6
8
Hack Squat
3
5 reps
RPE 6
9
Leg Extension
3
8 reps
RPE 6
10
Wrist Curls
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
5 reps
RPE 6
2
Rear Delt Fly (Machine)
3
8 reps
RPE 6
3
Incline Bench Press (Barbell)
3
5 reps
RPE 6
4
Dumbbell Row
3
5 reps
RPE 6
5
Lat Pulldown
3
5 reps
RPE 6
6
Concentration Curl
3
8 reps
RPE 6
7
Skull Crusher
3
8 reps
RPE 6
8
Hack Squat
3
5 reps
RPE 6
9
Leg Extension
3
8 reps
RPE 6
10
Wrist Curls
3
8 reps
RPE 6
Week 1
1 / 12 Weeks
Day 4
1
High Pull
3 Sets
5 Reps
@6
2
Rear Delt Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
@6
4
Dumbbell Row
3 Sets
5 Reps
@6
5
Lat Pulldown
3 Sets
5 Reps
@6
6
Concentration Curl
3 Sets
8 Reps
@6
7
Skull Crusher
3 Sets
8 Reps
@6
8
Hack Squat
3 Sets
5 Reps
@6
9
Leg Extension
3 Sets
8 Reps
@6
10
Wrist Curls
3 Sets
8 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6
2
Chest Fly (Machine)
3 Sets
8 Reps
@6
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
@6
4
Wide Grip Pull-Up
3 Sets
5 Reps
@6
5
Hammer Curl
3 Sets
8 Reps
@6
6
Tricep Extension (Cable)
3 Sets
8 Reps
@6
7
Leg Press
3 Sets
5 Reps
@6
8
Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Hyperextension
3 Sets
10 Reps
@6
10
Standing Calf Raise
3 Sets
10 Reps
@6
Day 2
1
Upright Row (Barbell)
3 Sets
5 Reps
@6
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
3
Dip (Weighted)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
5 Reps
@6
5
Chin-Up (Weighted)
3 Sets
5 Reps
@6
6
Shrug (Barbell)
3 Sets
8 Reps
@6
7
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6
8
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6
9
Split Squat (Smith Machine)
3 Sets
5 Reps
@6
10
Leg Curl
3 Sets
8 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
5 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6
3
Seated Row (Cable)
3 Sets
5 Reps
@6
4
Bicep Curl (Cable)
3 Sets
8 Reps
@6
5
French Press
3 Sets
8 Reps
@6
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6
7
Lunge (Barbell)
3 Sets
5 Reps
@6
8
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@6
9
Seated Calf Raise
3 Sets
8 Reps
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
MauroAge 25, Man
a year ago
5 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
.