Program Description
If you suffer from tiny arms syndrome or need to cover yourself with long sleeves then this is the program for you. It’s a push, legs, pull program but we’ll prioritize arms and delts.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedApr 06, 2024 10:40
- Last EditedSep 04, 2024 05:28
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
2
Front Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
3
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9.5
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
1
4-8 reps
4-8 reps
RPE 8
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Seated Calf Raise
1
AMRAP
RPE 10
5
Sit Up
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Spider Curl
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Face Pull
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
6
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Dip (Weighted)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
4
Upright Row (Cable)
3
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Bicep Curl (Cable)
2
2
12-20 reps
12-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
15 reps
RPE 8
2
Pull Through (Cable)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Leg Press (45 Degrees)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
3
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Lying Leg Raise
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Y Raise
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
2
Rear Delt Fly (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Shrug (Barbell)
3
10-15 reps
RPE 10
5
Pullover (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Inverted Row
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@8
4
Seated Calf Raise1 Set
AMRAP
@10
5
Sit Up1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)3 Sets
15 Reps
@8
2
Pull Through (Cable)2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise3 Sets
8-12 Reps
@10
Day 6
1
Y Raise3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10