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1 Muscle a Day “Gorilla Bulking Split”

by Kamal Ahdey Moro
1 athletes joined
5.0
(1 rating)

Program Description

**1 Muscle a Day “Gorilla Bulking Split”** is an 8-week program designed to help you build muscle and strength by focusing on one muscle group each day. With 41 training days, this split incorporates a mix of bodybuilding, powerlifting, and sculpting techniques, ensuring a comprehensive approach to muscle development. Each workout lasts approximately 70 minutes and requires access to a full gym, making it suitable for all fitness levels from novice to advanced. Get ready to challenge yourself and see significant gains as you dedicate each day to a specific muscle group!

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 23, 2025 01:54
  • Last Edited
    Oct 23, 2025 04:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Biceps
11.6%
Upper Back
11.3%
Lats
11.3%
Chest
10.5%
Front Delts
10.5%
Hamstrings
5.8%
Quadriceps
5.8%
Middle Delts
5.4%
Rear Delts
4.4%
Glutes
3.6%
Lower Back
2.5%
Calves
2.3%
Abs
1.5%
Forearms
1.1%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Push Up
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Push Up
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Push Up
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Push Up
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Push Up
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Push Up
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Push Up
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Push Up
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Dumbbell Bench Pullover
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Dumbbell Bench Pullover
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Dumbbell Bench Pullover
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Dumbbell Bench Pullover
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Dumbbell Bench Pullover
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Dumbbell Bench Pullover
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Dumbbell Bench Pullover
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Seated Wide-Grip Row (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Dumbbell Bench Pullover
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Rear Delt Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
One Arm Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Front Raise
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Rear Delt Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
One Arm Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Front Raise
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Rear Delt Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
One Arm Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Front Raise
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Rear Delt Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
One Arm Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Front Raise
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Rear Delt Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
One Arm Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Front Raise
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Rear Delt Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
One Arm Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Front Raise
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Rear Delt Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
One Arm Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Front Raise
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Rear Delt Row
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
One Arm Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Front Raise
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
One Arm Lateral Raise (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
French Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
French Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
French Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
French Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
French Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
French Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
French Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
French Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
7
Preacher Curl (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
8
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
9
Bicep Curl (EZ Bar)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Leg Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Hack Squat
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Seated Calf Raise
1
1
2
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Leg Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Hack Squat
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Seated Calf Raise
1
1
2
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Leg Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Hack Squat
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Seated Calf Raise
1
1
2
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Leg Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Hack Squat
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Seated Calf Raise
1
1
2
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Leg Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Hack Squat
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Seated Calf Raise
1
1
2
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Leg Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Hack Squat
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Seated Calf Raise
1
1
2
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Leg Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Hack Squat
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Seated Calf Raise
1
1
2
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
3
Leg Extension
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Leg Press
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Hack Squat
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Seated Calf Raise
1
1
2
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
Day 6
No exercises added to this day
Week 1
1 / 8 Weeks
Day 5
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
4
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
5
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
6
Seated Calf Raise
1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@9
@10
@10
Day 4
1
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
2
French Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
6
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
8
Concentration Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
9
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
Day 3
1
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
2
Rear Delt Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
3
One Arm Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
6
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
4
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
5
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
6
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
5
Push Up
4 Sets
20 Reps
@10
Day 6
No exercises added to this day
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Kamal Ahdey MoroAge 31, Non-Binary
6 hours ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
A guaranteed transformation doing this workout for 2 month - its missing few accessories muscle like “ traps, abs , forearms “ Still there’s exercises in the Plan that hits it indirectly - i intended focusing on the bigger muscles since the main focus is to get BULKED first. - after achieving a bulk physique you can always grow those small muscles and give them your energy. BUT FOCUS TO BULK FIRST Thats a bulking key