Program Description
Improve on the previous version, focus more on arms and compound movements
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedOct 11, 2024 08:17
- Last EditedOct 11, 2024 09:02
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
3
10-14 reps
RPE 10
6
Neck Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
3
10-14 reps
RPE 10
6
Neck Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
3
10-14 reps
RPE 10
6
Neck Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
3
10-14 reps
RPE 10
6
Neck Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
3
10-14 reps
RPE 10
6
Neck Curl
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
3
10-14 reps
RPE 10
6
Neck Curl
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Single-Leg Leg Curl
3
10-14 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
10-14 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Single-Leg Leg Curl
3
10-14 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
10-14 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Single-Leg Leg Curl
3
10-14 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
10-14 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Single-Leg Leg Curl
3
10-14 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
10-14 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Single-Leg Leg Curl
3
10-14 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
10-14 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Single-Leg Leg Curl
3
10-14 reps
RPE 10
4
Single Arm Rear Delt Cable Fly
2
10-14 reps
RPE 10
5
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-14 reps
RPE 10
4
Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Seated Calf Raise
2
10-14 reps
RPE 10
6
Neck Extension
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-14 reps
RPE 10
4
Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Seated Calf Raise
2
10-14 reps
RPE 10
6
Neck Extension
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-14 reps
RPE 10
4
Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Seated Calf Raise
2
10-14 reps
RPE 10
6
Neck Extension
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-14 reps
RPE 10
4
Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Seated Calf Raise
2
10-14 reps
RPE 10
6
Neck Extension
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-14 reps
RPE 10
4
Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Seated Calf Raise
2
10-14 reps
RPE 10
6
Neck Extension
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-8 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-14 reps
RPE 10
4
Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Seated Calf Raise
2
10-14 reps
RPE 10
6
Neck Extension
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3-5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
10-14 reps
RPE 10
7
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3-5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
10-14 reps
RPE 10
7
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3-5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
10-14 reps
RPE 10
7
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3-5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
10-14 reps
RPE 10
7
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3-5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
10-14 reps
RPE 10
7
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
3-5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-14 reps
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 10
6
Lying Tricep Extension (Barbell)
3
10-14 reps
RPE 10
7
Abs Crunch (Machine)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Leg Extension
2
10-14 reps
RPE 10
4
Lateral Raise (Cable)
2
10-14 reps
RPE 10
5
Neck Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Leg Extension
2
10-14 reps
RPE 10
4
Lateral Raise (Cable)
2
10-14 reps
RPE 10
5
Neck Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Leg Extension
2
10-14 reps
RPE 10
4
Lateral Raise (Cable)
2
10-14 reps
RPE 10
5
Neck Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Leg Extension
2
10-14 reps
RPE 10
4
Lateral Raise (Cable)
2
10-14 reps
RPE 10
5
Neck Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Leg Extension
2
10-14 reps
RPE 10
4
Lateral Raise (Cable)
2
10-14 reps
RPE 10
5
Neck Curl
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
RPE 8
2A
Leg Press (45 Degrees)
3
8-10 reps
RPE 8
2B
Calf Raise (Leg Press)
3
10-14 reps
RPE 10
3
Leg Extension
2
10-14 reps
RPE 10
4
Lateral Raise (Cable)
2
10-14 reps
RPE 10
5
Neck Curl
2
15-20 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)3 Sets
3-5 Reps
@8
2
Pull-Up (Weighted)3 Sets
6-8 Reps
@8
3
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8
4
Seated Wide-Grip Row (Cable)3 Sets
8-12 Reps
@8
5A
Tricep Pushdown (Cable)3 Sets
10-14 Reps
@10
5B
Bicep Curl (Cable)3 Sets
10-14 Reps
@10
6
Neck Curl2 Sets
15-20 Reps
@10
Day 2
1
Sumo Deadlift (Barbell)2 Sets
3-5 Reps
@8
2A
Leg Press (45 Degrees)3 Sets
6-8 Reps
@8
2B
Calf Raise (Leg Press)3 Sets
10-14 Reps
@10
3
Single-Leg Leg Curl3 Sets
10-14 Reps
@10
4
Single Arm Rear Delt Cable Fly2 Sets
10-14 Reps
@10
5
Abs Crunch (Machine)2 Sets
15-20 Reps
@10
Day 3
1
Dip (Weighted)3 Sets
6-8 Reps
@8
2
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)3 Sets
10-14 Reps
@10
4
Lateral Raise (Cable)3 Sets
10-14 Reps
@10
5
Seated Calf Raise2 Sets
10-14 Reps
@10
6
Neck Extension2 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Close Grip)3 Sets
3-5 Reps
@8
2
Lat Pulldown3 Sets
8-12 Reps
@8
3
Shoulder Press (Plate Loaded)3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)3 Sets
10-14 Reps
@10
5
Hammer Curl3 Sets
8-12 Reps
@10
6
Lying Tricep Extension (Barbell)3 Sets
10-14 Reps
@10
7
Abs Crunch (Machine)2 Sets
15-20 Reps
@10
Day 5
1
Squat (Barbell)2 Sets
3-5 Reps
@8
2A
Leg Press (45 Degrees)3 Sets
8-10 Reps
@8
2B
Calf Raise (Leg Press)3 Sets
10-14 Reps
@10
3
Leg Extension2 Sets
10-14 Reps
@10
4
Lateral Raise (Cable)2 Sets
10-14 Reps
@10
5
Neck Curl2 Sets
15-20 Reps
@10