Program Description
This program is aimed at individuals with slow muscle development, weak muscle recovery, who are natural (non-hormonal users), and have a lot of free time during the day.
Program Overview
- LevelAdvanced, Novice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 22, 2024 10:07
- Last EditedJun 18, 2025 08:02

Summary
Embark on an 8-week journey with the Slow Recovery program, designed for those looking to build strength while prioritizing recovery. With five training days each week, you'll engage in a balanced mix of barbell and machine exercises targeting the legs and chest, ensuring comprehensive muscle engagement. This program emphasizes gradual intensity progression, allowing your body to adapt and grow stronger without the risk of burnout. Perfect for lifters ready to enhance their performance while respecting their recovery needs!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
-
-
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
-
-
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
-
-
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
-
-
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
-
-
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
-
-
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
-
-
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
-
-
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
-
-
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
-
-
-
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
-
-
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
-
-
-
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
-
-
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
-
-
-
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
-
-
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
-
-
-
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
-
-
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
-
-
-
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
-
-
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
-
-
-
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
-
-
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
-
-
-
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
-
-
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
-
-
-
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
-
-
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
2
Leg Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 2
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Bench Press (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Incline Fly Press (Dumbbell)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up2 Sets
2 Sets
20 Reps
15 Reps
-
-
Day 3
1
Single Arm Iso Row1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)2 Sets
2 Sets
18 Reps
15 Reps
-
-
5
Preacher Curl (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
2
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank2 Sets
1 Set
1 mins
1.3 mins
-
-
7
Sit Up1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
-
-
-
8
Decline Crunch1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps
-
-
-