Program Description
updated v2
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJan 07, 2025 10:36
- Last EditedJun 18, 2025 08:05

Summary
Unlock your potential with the Josh PPL/Arnold program, an intense 8-week journey designed to sculpt your physique and build strength through a balanced Push/Pull/Legs split. Training every day of the week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing equipment from machines to free weights. Each session is crafted to push your limits, ensuring you maximize gains while honing your technique. Commit to this program and watch as you transform your body and elevate your fitness game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 7
2
Lat Pulldown (Close Grip)
1
8-10 reps
RPE 10
3
Cable Low Row
2
10-12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 10
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 9
6
Bayesian Curl
2
8-10 reps
RPE 10
7
Dip (Bodyweight)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
5-9 reps
RPE 10
2
Hamstring Curl
2
8-10 reps
RPE 9
3
Leg Extension
2
10-12 reps
RPE 9
4
Seated Calf Raise
2
8-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
8-10 reps
RPE 9
2
Hammer Curl (Cable)
2
10-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
AMRAP
RPE 9
7
Overhead Tricep Extension (Cable)
3
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-15 reps
RPE 8
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
5-9 reps
RPE 10
6
Bicep Curl (Cable)
2
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 9
2
Chest Fly (Machine)
2
10-12 reps
RPE 8
3
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 9.5
4
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
7
Pull-Up (Bodyweight)
1
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@9
2
Chest Fly (Machine)2 Sets
10-12 Reps
@8
3
Shoulder Press (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@9.5
4
Single Arm Tricep Extension (Cable)2 Sets
8-10 Reps
@9
5
Tricep Pushdown (Cable)2 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@8
7
Pull-Up (Bodyweight)1 Set
AMRAP
-
Day 2
1
Lat Pulldown (Single Arm)3 Sets
8 Reps
@7
2
Lat Pulldown (Close Grip)1 Set
8-10 Reps
@10
3
Cable Low Row2 Sets
10-12 Reps
@9.5
4
Preacher Curl (Dumbbell)2 Sets
8-10 Reps
@10
5
Rear Delt Fly (Cable)2 Sets
12-15 Reps
@9
6
Bayesian Curl2 Sets
8-10 Reps
@10
7
Dip (Bodyweight)1 Set
AMRAP
-
Day 3
1
Hack Squat1 Set
5-9 Reps
@10
2
Hamstring Curl2 Sets
8-10 Reps
@9
3
Leg Extension2 Sets
10-12 Reps
@9
4
Seated Calf Raise2 Sets
8-10 Reps
@10
5
Bicep Curl (Dumbbell)2 Sets
8-10 Reps
@10
Day 4
1
Cardio1 Set
AMRAP
@10
Day 5
1
Preacher Curl (Dumbbell)2 Sets
8-10 Reps
@9
2
Hammer Curl (Cable)2 Sets
10-12 Reps
@9
3
Tricep Pushdown (Cable)2 Sets
10-12 Reps
@9
4
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@9
5
Bicep Curl (EZ Bar)2 Sets
10-12 Reps
@9
6
Rear Delt Fly (Cable)2 Sets
AMRAP
@9
7
Overhead Tricep Extension (Cable)3 Sets
8 Reps
@10
Day 6
1
Incline Bench Press (Smith Machine)3 Sets
8-10 Reps
@9.5
2
Lat Pulldown (Single Arm)2 Sets
8-10 Reps
@9
3
Chest Fly (Machine)2 Sets
10-15 Reps
@8
4
Chest Supported Row (Machine)3 Sets
8-10 Reps
@9
5
Lat Pulldown (Close Grip)2 Sets
5-9 Reps
@10
6
Bicep Curl (Cable)2 Sets
AMRAP
-
Day 7
1
Incline Bench Press (Smith Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@9
2
Chest Fly (Machine)2 Sets
10-12 Reps
@8
3
Shoulder Press (Machine)1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@9.5
4
Single Arm Tricep Extension (Cable)2 Sets
8-10 Reps
@9
5
Tricep Pushdown (Cable)2 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@8
7
Pull-Up (Bodyweight)1 Set
AMRAP
-