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Kong: Savage Size (Adapted)

by Ethan
6 athletes joined

Program Description

KONG Version 2 by is a 12-week program to build savage size, designed with 3 blocks of 4 week chunks. The three 4-week blocks are separated by exercise selection, exercise order, and set and rep progression. The program is broken down into 3 phases: Week 1-4: Volumizing Week 5-8: Pyramids Week 9-12: Reverse Pyramid This Programme is based on the Kong programme by Alex Bromley. Adapted for the equipment that I have in my gym.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2024 12:06
  • Last Edited
    Sep 12, 2024 06:00
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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
JM Press
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
20 reps
RPE 7
4
Front Raise
2
15 reps
RPE 7
5
Upright Row (Barbell)
2
15 reps
RPE 7
6
Incline Bench Press (Barbell)
2
15 reps
RPE 7
7
Chest Press (Machine)
2
15 reps
RPE 7
8
Cable Crossover
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
8
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Front Raise
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
8
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Front Raise
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
6
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
7
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
8
Cable Crossover
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher (EZ-Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Skull Crusher (EZ-Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Dip (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Skull Crusher (EZ-Bar)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Dip (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Skull Crusher (EZ-Bar)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 8
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Bulgarian Split Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Good Morning
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Seated Hamstring Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bulgarian Split Squat (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Seated Hamstring Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Seated Hamstring Curl
3
12 reps
RPE 7
3
Hip Thrust (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Hamstring Curl
3
12 reps
RPE 8
3
Hip Thrust (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Seated Hamstring Curl
3
12 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
2
15 reps
RPE 7
2
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
3
Single Arm Row (Dumbbell)
2
20 reps
RPE 7
4
Lat Pulldown
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
6
21s (EZ Bar)
2
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
21s (EZ Bar)
1
1
1
21 reps
21 reps
21 reps
RPE 5
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
21s (EZ Bar)
1
1
1
21 reps
21 reps
21 reps
RPE 5
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
21s (EZ Bar)
1
1
1
21 reps
21 reps
21 reps
RPE 5
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lat Pulldown (Single Arm)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Alternating Dumbbell Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Pullover (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Preacher Curl (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Alternating Dumbbell Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Chest Supported Row (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Chest Supported Row (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
2 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Alternating Dumbbell Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
RPE 7
2
Squat (Barbell)
2
15 reps
RPE 7
3
Single Leg Press
2
15 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
2
15 reps
RPE 7
5
Hamstring Curl
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Dip (Bodyweight)
3
15-20 reps
RPE 7
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Bodyweight)
3
15-20 reps
RPE 8
5
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Dip (Bodyweight)
4
15-20 reps
RPE 8
5
Overhead Extension (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Dip (Bodyweight)
4
15-20 reps
RPE 9
5
Overhead Extension (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Push Up
4
1 mins
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Push Up
4
1 mins
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Push Up
4
1 mins
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Push Up
4
1 mins
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 7
2
Alternating Dumbbell Curl
2
15 reps
RPE 7
3
Preacher Curl (Dumbbell)
2
15 reps
RPE 7
4
Seated Row (Cable)
2
15 reps
RPE 7
5
Bent Over Row (Barbell)
2
15 reps
RPE 7
6
Dip (Weighted)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Dip (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Preacher Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Hack Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Kettlebell Swing
1
1
1
30-40 reps
20-30 reps
10-20 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hack Squat (Smith Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Kettlebell Swing
1
1
1
30-40 reps
20-30 reps
10-20 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hack Squat (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Kettlebell Swing
1
2
1
30-40 reps
20-30 reps
10-20 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Hack Squat (Smith Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Kettlebell Swing
1
2
1
30-40 reps
20-30 reps
10-20 reps
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Hack Squat (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Leg Extension
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat (Smith Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
JM Press
2 Sets
15 Reps
@7
2
French Press
2 Sets
15 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
@7
4
Front Raise
2 Sets
15 Reps
@7
5
Upright Row (Barbell)
2 Sets
15 Reps
@7
6
Incline Bench Press (Barbell)
2 Sets
15 Reps
@7
7
Chest Press (Machine)
2 Sets
15 Reps
@7
8
Cable Crossover
2 Sets
20 Reps
@7
Day 2
1
Hamstring Curl
2 Sets
20 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@7
3
Leg Press
2 Sets
15 Reps
@7
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@7
5
Leg Extension
2 Sets
15 Reps
@7
Day 3
1
Behind-the-Neck Push Press
2 Sets
15 Reps
@7
2
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
@7
3
Single Arm Row (Dumbbell)
2 Sets
20 Reps
@7
4
Lat Pulldown
2 Sets
15 Reps
@7
5
Hammer Curl
2 Sets
15 Reps
@7
6
21s (EZ Bar)
2 Sets
21 Reps
@7
Day 4
1
Leg Extension
2 Sets
20 Reps
@7
2
Squat (Barbell)
2 Sets
15 Reps
@7
3
Single Leg Press
2 Sets
15 Reps
@7
4
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
@7
5
Hamstring Curl
2 Sets
15 Reps
@7
Day 5
1
Bicep Curl (Barbell)
2 Sets
15 Reps
@7
2
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
3
Preacher Curl (Dumbbell)
2 Sets
15 Reps
@7
4
Seated Row (Cable)
2 Sets
15 Reps
@7
5
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
6
Dip (Weighted)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@7