Program Description
Get a v taper and the aesthetic physique you desire
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedFeb 14, 2024 05:06
- Last EditedJul 29, 2024 05:11
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Standing Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
12 reps
RPE 9
5
Standing Pullover (Cable)
4
8 reps
RPE 7.5
6
Reverse Pec Deck
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
6 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
2
20 reps
RPE 10
6
Decline Crunch (Weighted)
3
12 reps
RPE 10
7
Russian Twist (Dumbbell)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Leg Curl
3
12 reps
RPE 8.5
3
Neck Curl
1
3
15 reps
12 reps
RPE 7
RPE 7
4
Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Seated Calf Raise
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 10
2
Overhead Press (Machine)
1
1
1
1
12 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Single Arm Iso Row
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
5
Pullover (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Wide Grip Lat Pulldown
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
3
10 reps
10 reps
RPE 8.5
RPE 10
2
Tricep Pushdown (Cable)
4
8 reps
RPE 8
3
Overhead Tricep Extension (Cable)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Hammer Curl
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
12 reps
RPE 9
6
Wrist Curls
4
15 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
4
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 8
RPE 9
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Hip Thrust (Barbell)
3
8 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 10
5
Cable Crunch
1
2
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
6
Neck Curl
3
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7
@8.5
@10
2
Standing Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
6 Reps
@6.5
@7.5
@8
@10
3
Lat Pulldown (Single Arm)3 Sets
8 Reps
@8
4
Lateral Raise (Cable)3 Sets
12 Reps
@9
5
Standing Pullover (Cable)4 Sets
8 Reps
@7.5
6
Reverse Pec Deck3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
4 Reps
@6.5
@7
@8.5
@10
2
Incline Bench Press (Barbell)2 Sets
1 Set
8 Reps
6 Reps
@10
@10
3
Chest Fly (Cable)3 Sets
12 Reps
@8.5
4
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)2 Sets
20 Reps
@10
6
Decline Crunch (Weighted)3 Sets
12 Reps
@10
7
Russian Twist (Dumbbell)3 Sets
20 Reps
@10
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@10
2
Leg Curl3 Sets
12 Reps
@8.5
3
Neck Curl1 Set
3 Sets
15 Reps
12 Reps
@7
@7
4
Lunge (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@8.5
@10
5
Seated Calf Raise3 Sets
20 Reps
@10
Day 4
1
Lat Pulldown1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8.5
@10
2
Overhead Press (Machine)1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Single Arm Iso Row3 Sets
10 Reps
@9
4
Lateral Raise (Dumbbell)4 Sets
12 Reps
@10
5
Pullover (Dumbbell)2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Wide Grip Lat Pulldown4 Sets
12 Reps
@9
Day 5
1
Skull Crusher1 Set
3 Sets
10 Reps
10 Reps
@8.5
@10
2
Tricep Pushdown (Cable)4 Sets
8 Reps
@8
3
Overhead Tricep Extension (Cable)1 Set
3 Sets
12 Reps
12 Reps
@8
@8.5
4
Hammer Curl4 Sets
8 Reps
@10
5
Bicep Curl (Cable)4 Sets
12 Reps
@9
6
Wrist Curls4 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)4 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@6.5
@8
@9
@10
2
Leg Extension3 Sets
12 Reps
@10
3
Hip Thrust (Barbell)3 Sets
8 Reps
@8
4
Russian Twist (Dumbbell)3 Sets
20 Reps
@10
5
Cable Crunch1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
6
Neck Curl3 Sets
15 Reps
@8