Program Description
Tera workouts
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedJan 22, 2024 08:15
- Last EditedMay 07, 2024 10:02
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-16 reps
RPE 9
4
Seated Row (Cable)
2
12-16 reps
RPE 9
5
Skull Crusher
2
12-16 reps
RPE 10
6
Hammer Curl
2
12-16 reps
RPE 10
7
Lateral Raise (Cable)
2
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-16 reps
RPE 9
4
Seated Row (Cable)
2
12-16 reps
RPE 9
5
Skull Crusher
2
12-16 reps
RPE 10
6
Hammer Curl
2
12-16 reps
RPE 10
7
Lateral Raise (Cable)
2
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-16 reps
RPE 9
4
Seated Row (Cable)
2
12-16 reps
RPE 9
5
Skull Crusher
2
12-16 reps
RPE 10
6
Hammer Curl
2
12-16 reps
RPE 10
7
Lateral Raise (Cable)
2
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Leg Press (45 Degrees)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12-16 reps
RPE 9
4
Seated Row (Cable)
2
12-16 reps
RPE 9
5
Skull Crusher
2
12-16 reps
RPE 10
6
Hammer Curl
2
12-16 reps
RPE 10
7
Lateral Raise (Cable)
2
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Leg Curl
2
12-16 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12-16 reps
RPE 9
4
Chin-Up (Assisted)
2
12-16 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12-16 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-16 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Leg Curl
2
12-16 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12-16 reps
RPE 9
4
Chin-Up (Assisted)
2
12-16 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12-16 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-16 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Leg Curl
2
12-16 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12-16 reps
RPE 9
4
Chin-Up (Assisted)
2
12-16 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12-16 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-16 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
2
8-12 reps
RPE 8
2
Leg Curl
2
12-16 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12-16 reps
RPE 9
4
Chin-Up (Assisted)
2
12-16 reps
RPE 9
5
Incline Curl (Dumbbell)
2
12-16 reps
RPE 10
6
Tricep Pushdown (Cable)
2
12-16 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-16 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)2 Sets
8-12 Reps
@8
2
Leg Press (45 Degrees)2 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)2 Sets
12-16 Reps
@9
4
Seated Row (Cable)2 Sets
12-16 Reps
@9
5
Skull Crusher2 Sets
12-16 Reps
@10
6
Hammer Curl2 Sets
12-16 Reps
@10
7
Lateral Raise (Cable)2 Sets
12-16 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)2 Sets
8-12 Reps
@8
2
Leg Curl2 Sets
12-16 Reps
@9
3
Incline Bench Press (Dumbbell)2 Sets
12-16 Reps
@9
4
Chin-Up (Assisted)2 Sets
12-16 Reps
@9
5
Incline Curl (Dumbbell)2 Sets
12-16 Reps
@10
6
Tricep Pushdown (Cable)2 Sets
12-16 Reps
@10
7
Lateral Raise (Dumbbell)2 Sets
12-16 Reps
@10