Program Description
Lift
Program Overview
- LevelAdvanced
- GoalPowerbuilding, Bodybuilding, Athletics
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedNov 09, 2024 05:37
- Last EditedJun 18, 2025 12:21

Summary
Transform your physique with "My Split," a comprehensive 16-week program designed for serious lifters who want to maximize their training efficiency. Committing just four days a week, you'll focus on targeted muscle groups, including Back & Chest and Shoulders, using a blend of dumbbell and machine exercises. Each session incorporates supersets to enhance intensity and drive results, ensuring you build strength and muscle while keeping workouts engaging. Get ready to elevate your fitness journey and achieve your goals with this structured and effective training plan!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
5 reps
RPE 10
RPE 10
RPE 10
2
Machine Pull Down
3
RPE 10
3
Single Arm Pull Down
2
RPE 10
4
Chest Press (Machine)
2
RPE 10
5A
Bent Over Machine Row
2
RPE 10
6
Incline Fly
2
RPE 10
7
Seated Row (Cable)
2
RPE 10
8
Pull-Up (Weighted)
3
RPE 10
9
Standing Pullover (Cable)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 10
2A
Shoulder Press (Machine)
1
RPE 10
3
Lateral Raise (Dumbbell)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Rear Delt Fly (Dumbbell)
1
RPE 10
6
Rear Delt Fly (Cable)
2
RPE 10
7
Y Raise
1
RPE 10
8
Partial Lateral Raise (Cable)
1
RPE 10
9
Single Arm Rear Delt Cable Fly
1
RPE 10
10
Lateral Raise (Cable)
2
RPE 10
11
Front Raise
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
2
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
1
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
@10
@10
@10
2
Machine Pull Down3 Sets
@10
3
Single Arm Pull Down2 Sets
@10
4
Chest Press (Machine)2 Sets
@10
5A
Bent Over Machine Row2 Sets
@10
6
Incline Fly2 Sets
@10
7
Seated Row (Cable)2 Sets
@10
8
Pull-Up (Weighted)3 Sets
@10
9
Standing Pullover (Cable)1 Set
@10
Day 2
1
Seated Shoulder Press (Dumbbell)2 Sets
@10
2A
Shoulder Press (Machine)1 Set
@10
3
Lateral Raise (Dumbbell)1 Set
@10
4
Lying Side Lateral Raise2 Sets
@10
5
Rear Delt Fly (Dumbbell)1 Set
@10
6
Rear Delt Fly (Cable)2 Sets
@10
7
Y Raise1 Set
@10
8
Partial Lateral Raise (Cable)1 Set
@10
9
Single Arm Rear Delt Cable Fly1 Set
@10
10
Lateral Raise (Cable)2 Sets
@10
11
Front Raise1 Set
@10
Day 3
1
Dip (Weighted)3 Sets
@10
2
Preacher Curl (Barbell)3 Sets
@10
3A
Overhead Extension (Dumbbell)4 Sets
@10
4
Incline Curl (Dumbbell)2 Sets
@10
5A
Bayesian Curl2 Sets
@10
6
Tricep Extension (Cable)2 Sets
@10
7A
Overhead Tricep Extension (Cable)1 Set
@10
8
Hammer Curl3 Sets
@10
9
Pronation Curl1 Set
@10
10
Chin-Up (Weighted)1 Set
@10
11
Push Up2 Sets
@10
12
Dip (Bodyweight)1 Set
@10
13
Wrist Curls1 Set
@10
14
Farmer's Walk (Weighted)1 Set
@10
Day 4
1
Pendulum Squat2 Sets
@10
2
Straight Leg Calf Raise3 Sets
@10
3
Tibialis1 Set
@10
4
Leg Extension2 Sets
@10
5
Hamstring Curl1 Set
@10
6
Hanging Leg Raise3 Sets
@10
7
Landmine Oblique Twist2 Sets
@10
8
Cable Crunch3 Sets
@10