Program Description
I made this program with the goal of fixing the lack of arm work I see in a lot of other programs. This program utilizes supersets and working opposing muscle groups to optimize time in the gym. You don’t have to do the supersets if you don’t want to, but it will probably make this workout last 2+ hours. Feel free to swap exercises for ones you prefer, this is just a template.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 11, 2024 05:58
- Last EditedAug 08, 2024 01:20
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
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
1B
Lat Pulldown
4
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2B
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 9
3A
Seated Row (Cable)
3
8-12 reps
RPE 9
3B
Face Pull
3
8-12 reps
RPE 9
4
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
8-12 reps
RPE 9
1B
Shrug (Barbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
3B
Skull Crusher
3
8-12 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5A
Wrist Curls
3
AMRAP
RPE 10
5B
Reverse Wrist Curl (Dumbbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
5
8-12 reps
RPE 8
1B
Neck Flexion
4
10-15 reps
RPE 8
2A
Deadlift (Barbell)
4
8-12 reps
RPE 8
2B
Neck Extension
4
10-15 reps
RPE 8
3A
Leg Extension
3
12-18 reps
RPE 10
3B
Leg Curl
3
12-18 reps
RPE 10
4
Standing Calf Raise
3
12-18 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)4 Sets
8-12 Reps
@9
1B
Lat Pulldown4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)3 Sets
8-12 Reps
@9
3B
Face Pull3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)4 Sets
AMRAP
@10
Day 2
1A
Overhead Press (Dumbbell)4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@9
3B
Skull Crusher3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
5A
Wrist Curls3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)3 Sets
AMRAP
@10
Day 3
1A
Squat (Barbell)5 Sets
8-12 Reps
@8
1B
Neck Flexion4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)4 Sets
8-12 Reps
@8
2B
Neck Extension4 Sets
10-15 Reps
@8
3A
Leg Extension3 Sets
12-18 Reps
@10
3B
Leg Curl3 Sets
12-18 Reps
@10
4
Standing Calf Raise3 Sets
12-18 Reps
@9
Day 4
1A
Incline Bench Press (Barbell)4 Sets
8-12 Reps
@9
1B
Lat Pulldown4 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)4 Sets
8-12 Reps
@9
2B
Lat Pulldown (Single Arm)4 Sets
8-12 Reps
@9
3A
Seated Row (Cable)3 Sets
8-12 Reps
@9
3B
Face Pull3 Sets
8-12 Reps
@9
4
Abs Crunch (Bodyweight)4 Sets
AMRAP
@10
Day 5
1A
Overhead Press (Dumbbell)4 Sets
8-12 Reps
@9
1B
Shrug (Barbell)4 Sets
8-12 Reps
@9
2
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9
3A
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@9
3B
Skull Crusher3 Sets
8-12 Reps
@9
4A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
4B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
5A
Wrist Curls3 Sets
AMRAP
@10
5B
Reverse Wrist Curl (Dumbbell)3 Sets
AMRAP
@10
Day 6
1A
Squat (Barbell)5 Sets
8-12 Reps
@8
1B
Neck Flexion4 Sets
10-15 Reps
@8
2A
Deadlift (Barbell)4 Sets
8-12 Reps
@8
2B
Neck Extension4 Sets
10-15 Reps
@8
3A
Leg Extension3 Sets
12-18 Reps
@10
3B
Leg Curl3 Sets
12-18 Reps
@10
4
Standing Calf Raise3 Sets
12-18 Reps
@9