Program Description
Recomposition. Rest day in between each workout.
Program Overview
- LevelAdvanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 27, 2024 05:18
- Last EditedSep 05, 2024 03:15
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
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Lunge (Dumbbell)3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust3 Sets
15 Reps
@8
3
Leg Curl3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)3 Sets
12 Reps
@7.5
5
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)3 Sets
25 Reps
@8
7
Hanging Leg Raise3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)3 Sets
25 Reps
@8
9
Hanging Toes To Bar3 Sets
25 Reps
@7.5
10
Sit Up3 Sets
25 Reps
@7.5
Day 2
1
Single Arm Row (Dumbbell)3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)3 Sets
12 Reps
@7.5
6
Hammer Curl3 Sets
12 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)3 Sets
12 Reps
@7
3
Push Up1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 4
1
Bench Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)4 Sets
12 Reps
@7.5
6
Tricep Kickback4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)3 Sets
25 Reps
@7.5
9
Hanging Leg Raise3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar3 Sets
25 Reps
@7.5
12
Sit Up1 Set
25 Reps
@7.5