Program Description
Strength and Hypertrophy. For trunk dominant lifters.
Program Overview
- LevelIntermediate, Novice
- GoalMuscle & Sculpting, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedFeb 09, 2025 07:30
- Last EditedFeb 16, 2025 06:13
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
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
French Press
2
6-8 reps
RPE 9
1B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
2A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
2B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3A
Rear Delt Fly (Machine)
3
14-20 reps
RPE 10
3B
Wrist Curls
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
RPE 9
2A
Dip (Weighted)
3
6-10 reps
RPE 9
2B
Chin-Up (Weighted)
3
4-8 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3B
Dumbbell Row
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Hack Squat
2
20+ reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 10
5
Leg Curl
3
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
14-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-12 reps
RPE 10
2A
French Press
1
6-8 reps
RPE 9
2B
Bicep Curl (Barbell)
2
10-15 reps
RPE 9
3A
Tricep Extension (Cable)
2
12-14 reps
RPE 10
3B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4A
Hanging Leg Raise
3
AMRAP
RPE 10
4B
Wrist Curls
2
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
French Press2 Sets
6-8 Reps
@9
1B
Bicep Curl (Barbell)2 Sets
10-15 Reps
@9
2A
Tricep Extension (Cable)2 Sets
12-14 Reps
@10
2B
Hammer Curl1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
3A
Rear Delt Fly (Machine)3 Sets
14-20 Reps
@10
3B
Wrist Curls2 Sets
15-20 Reps
@10
Day 2
1
Overhead Press (Barbell)3 Sets
4-8 Reps
@9
2A
Dip (Weighted)3 Sets
6-10 Reps
@9
2B
Chin-Up (Weighted)3 Sets
4-8 Reps
@9
3A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@9
3B
Dumbbell Row3 Sets
8-10 Reps
@10
Day 3
1
Squat (Barbell)4 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8
3
Hack Squat2 Sets
20+ Reps
@10
4
Leg Extension3 Sets
10-12 Reps
@10
5
Leg Curl3 Sets
12-15 Reps
@10
6
Hip Adductor (Machine)2 Sets
14-18 Reps
@10
Day 4
1
Lateral Raise (Cable)3 Sets
10-12 Reps
@10
2A
French Press1 Set
6-8 Reps
@9
2B
Bicep Curl (Barbell)2 Sets
10-15 Reps
@9
3A
Tricep Extension (Cable)2 Sets
12-14 Reps
@10
3B
Hammer Curl1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4A
Hanging Leg Raise3 Sets
AMRAP
@10
4B
Wrist Curls2 Sets
15-20 Reps
@10