Program Description
Hypertrophy Training, Sam Sulek style.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJul 16, 2024 09:16
- Last EditedJun 18, 2025 12:23

Summary
Unlock your strength potential with the Sam Sulek training style, a comprehensive 12-week program designed for dedicated lifters. With six training days each week, you'll focus on targeted muscle groups, including back, chest, and legs, using a variety of machines and free weights. Each workout emphasizes controlled movements and progressive overload, ensuring you build muscle effectively while enhancing your overall strength. Get ready to push your limits and achieve impressive results!
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
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Lat Pulldown2 Sets
AMRAP
@10
2
Single Arm Iso Row2 Sets
AMRAP
@10
3
T-Bar Row3 Sets
8-12 Reps
@9
4
Single Arm High Row (Cable)2 Sets
AMRAP
@9
5
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@8
@6
Day 2
1
Incline Bench Press (Smith Machine)1 Set
1 Set
3 Sets
6-12 Reps
6-10 Reps
6-8 Reps
@9
@9
@9
2
Chest Fly (Cable)4 Sets
8-15 Reps
@8
3
Pec Deck (Machine)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@8
@6
Day 3
1
Seated Hamstring Curl3 Sets
8-15 Reps
@8
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@8
3
Lying Leg Curl1 Set
1 Set
AMRAP
AMRAP
@10
@6
4
Squat (Paused)4 Sets
8 Reps
@8
5
Leg Extension3 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@10
@9
Day 4
1
Face Pull3 Sets
AMRAP
@7.5
2
Reverse Pec Deck3 Sets
AMRAP
@7.5
3
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
8-15 Reps
8-12 Reps
8-10 Reps
@10
@10
@10
4
Lateral Raise (Dumbbell)4 Sets
AMRAP
@8
5
One Arm Lateral Raise (Cable)2 Sets
AMRAP
@8
Day 5
1
Tricep Pushdown (Cable)4 Sets
AMRAP
@8
2
Lying Tricep Extension (Barbell)1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Single Arm Tricep Extension (Cable)2 Sets
AMRAP
@7
4
Hammer Curl2 Sets
AMRAP
@9
5
Bicep Curl (Cable)3 Sets
AMRAP
@8
6
Bicep Curl (EZ Bar)2 Sets
AMRAP
@8
7
Preacher Curl (Dumbbell)2 Sets
AMRAP
@8
Day 6
1
Side Crunch (Cable)5 Sets
AMRAP
-
2
Ab Wheel3 Sets
8 Reps
-
3
Hanging Leg Raise2 Sets
AMRAP
-
4
Seated Calf Raise5 Sets
AMRAP
-
5
Standing Calf Raise5 Sets
AMRAP
-