Program Description
Infinite gains
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 15, 2024 01:54
- Last EditedOct 15, 2024 11:28
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
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8-9
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Skull Crusher (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
6
Pull-Up (Weighted)
3
10-15 reps
RPE 8
7
Hanging Leg Raise
3
12-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Sissy Squat
2
10-15 reps
RPE 8
3
Glute Bridge (Barbell)
3
8-12 reps
RPE 8
4
Single-Leg Leg Curl
3
10-15 reps
RPE 8
5
Barbell Row
3
8-12 reps
RPE 8.5
6
Standing Calf Raise
2
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
3
8-12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
4
Spider Curl
3
10-15 reps
RPE 8.5
5
Preacher Curl (Barbell)
2
10-15 reps
RPE 8
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
7
Hanging Oblique Knee Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 7-8
RPE 7-8
2
Hip Adductor (Machine)
3
12-20 reps
RPE 8
3
Hip Abductor (Machine)
3
12-20 reps
RPE 8.5
4
Leg Extension
3
10-15 reps
RPE 8.5
5
Lying Leg Curl
3
8-12 reps
RPE 8.5
6
Seated Calf Raise
2
12-20 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
2A
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
3A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
4A
Single Arm Pushdown
3
10-15 reps
RPE 8
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Abs Crunch (Machine)
3
AMRAP
RPE 8.5
Week 1
1 / 12 Weeks
Day 3
1
Bench Press (Dumbbell)1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Lat Pulldown3 Sets
8-12 Reps
@8.5
3
Lateral Raise (Dumbbell)1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
4
Spider Curl3 Sets
10-15 Reps
@8.5
5
Preacher Curl (Barbell)2 Sets
10-15 Reps
@8
6
Incline Tricep Extension (Dumbbell)3 Sets
8-12 Reps
@8
7
Hanging Oblique Knee Raise3 Sets
10-15 Reps
@9
Day 4
1
Hack Squat1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
@8-9
@7-8
@7-8
2
Hip Adductor (Machine)3 Sets
12-20 Reps
@8
3
Hip Abductor (Machine)3 Sets
12-20 Reps
@8.5
4
Leg Extension3 Sets
10-15 Reps
@8.5
5
Lying Leg Curl3 Sets
8-12 Reps
@8.5
6
Seated Calf Raise2 Sets
12-20 Reps
@8.5
Day 5
1A
Dip (Bodyweight)3 Sets
AMRAP
@8.5
2A
Pull-Up (Bodyweight)3 Sets
AMRAP
@8.5
3A
Incline Curl (Dumbbell)2 Sets
10-15 Reps
@8
4A
Single Arm Pushdown3 Sets
10-15 Reps
@8
5
Rear Delt Fly (Machine)2 Sets
10-15 Reps
@8
6
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@8
7
Abs Crunch (Machine)3 Sets
AMRAP
@8.5
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8-9
3
Bicep Curl (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
4
Hammer Curl3 Sets
8-12 Reps
@8
5
Skull Crusher (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
6
Pull-Up (Weighted)3 Sets
10-15 Reps
@8
7
Hanging Leg Raise3 Sets
12-20 Reps
@8.5
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
@8-9
@7-8
@7-8
2
Sissy Squat2 Sets
10-15 Reps
@8
3
Glute Bridge (Barbell)3 Sets
8-12 Reps
@8
4
Single-Leg Leg Curl3 Sets
10-15 Reps
@8
5
Barbell Row3 Sets
8-12 Reps
@8.5
6
Standing Calf Raise2 Sets
12-20 Reps
@9