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1 Muscle a Day “Gorilla Bulking Split”

by Kamal Ahdey Moro
68 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
    Dec 05, 2025 03:46

Summary

Unleash your strength with the 1 Muscle a Day “Gorilla Bulking Split,” an 8-week program designed for serious lifters ready to maximize muscle growth. Training six days a week, you'll focus on one major muscle group daily, ensuring targeted intensity and recovery. Each workout is packed with a variety of exercises, including leg day staples like Romanian Deadlifts and Leg Presses, to build size and strength across your entire physique. Get ready to transform your body and crush your lifting goals!
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
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
a month 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