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Max Pankowski Harvard Bodybuilding split

by Timi A.
5 athletes joined

Program Description

Advantages of ppl, plus an arm day. Everything gets hot twice per week. Everything 2 sets to failure unless stated otherwise. Go get big💪🏾

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2025 01:23
  • Last Edited
    Sep 20, 2025 11:37

Summary

Transform your physique with the Max Pankowski Harvard Bodybuilding Split, a comprehensive 12-week program designed for serious lifters. Committing to six days a week, you'll engage in a balanced routine that emphasizes push, pull, and leg days, ensuring every muscle group is targeted for optimal growth. Utilize essential equipment in your garage gym as you tackle a variety of compound and isolation exercises, building strength and definition. Get ready to push your limits and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Biceps
10.3%
Front Delts
9.5%
Hamstrings
9.2%
Quadriceps
9%
Lats
8.7%
Triceps
8%
Chest
7.5%
Middle Delts
7.5%
Rear Delts
6.2%
Glutes
4.3%
Lower Back
2.7%
Calves
2.5%
Abs
1.8%
Forearms
1%
Adductors
0.7%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Bench Press (Barbell)
1
6-12 reps
RPE 10
3
Chest Fly (Machine)
2
6-12 reps
RPE 10
4
AD Press
2
6-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Katana Extension
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-12 reps
RPE 10
2
Seated Row (Cable)
2
6-12 reps
RPE 10
3
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
6-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-12 reps
RPE 10
7
Hammer Curl
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
2
Lat Pulldown
2
6-12 reps
RPE 10
3
Seated Row (Cable)
2
6-12 reps
RPE 10
4
Chest Fly (Machine)
2
6-12 reps
RPE 10
5
T-Bar Row
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 10
2
Single Arm Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
3
Bicep Curl (Cable)
2
6-12 reps
RPE 10
4
Hammer Curl (Cable)
2
6-12 reps
RPE 10
5
AD Press
2
6-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Sissy Squat
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Bench Press (Barbell)
1 Set
6-12 Reps
@10
3
Chest Fly (Machine)
2 Sets
6-12 Reps
@10
4
AD Press
2 Sets
6-12 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
6
Katana Extension
1 Set
6-12 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
6-12 Reps
@10
2
Seated Row (Cable)
2 Sets
6-12 Reps
@10
3
Chest Supported Row (Dumbbell)
2 Sets
6-12 Reps
@10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
6-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Smith Machine)
2 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@10
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
5
Seated Calf Raise
3 Sets
6-12 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
6-12 Reps
@10
7
Hammer Curl
2 Sets
6-12 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@10
2
Single Arm Rear Delt Fly (Cable)
2 Sets
6-12 Reps
@10
3
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
4
Hammer Curl (Cable)
2 Sets
6-12 Reps
@10
5
AD Press
2 Sets
6-12 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
Day 6
1
Leg Press (45 Degrees)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@10
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Leg Curl
2 Sets
6-12 Reps
@10
5
Sissy Squat
1 Set
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
2
Lat Pulldown
2 Sets
6-12 Reps
@10
3
Seated Row (Cable)
2 Sets
6-12 Reps
@10
4
Chest Fly (Machine)
2 Sets
6-12 Reps
@10
5
T-Bar Row
2 Sets
6-12 Reps
@10