Program Description
This program is designed as a general size and strength program that will build a solid base of competence in the weight room. It is designed for early intermediates who want to get more serious about the gym. The program is designed to get you strong and proficient at all the basic lifts you’ll need to know no matter what your goal is later on, Bodybuilding, powerlifting, etc. The program uses linear progression to drive up your max on key lifts while getting you better at more fluff and pump stuff. If you eat right and sleep, this program will force your body to get jacked and strong.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 29, 2024 02:52
- Last EditedJul 15, 2024 11:52
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
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
2
1
1 mins
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Overhead Press (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9-10
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 10
5
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8.5-10
6
Bench Press (Close Grip)
3
8 reps
RPE 9-10
7
Tricep Extension (Cable)
2
10-12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Bent Over Row (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
3
Lat Pulldown
4
8 reps
RPE 9-10
4
Kroc Row
2
18-20 reps
RPE 8-10
5
Bicep Curl (Barbell)
3
6 reps
RPE 8-10
6
Incline Curl (Dumbbell)
2
12-14 reps
RPE 10
7
Concentration Curl
2
8-10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 8-10
9
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
75%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
1 reps
5 reps
60%
95%
80%
2
Farmer's Walk (Weighted)
3
1 mins
RPE 10
3
Walking Lunge (Dumbbell)
4
6 reps
RPE 8-10
4
Lateral Med Ball Slam
3
5 reps
RPE 7
5
Leg Press
4
10 reps
RPE 9-10
6
Bench Press (Dumbbell)
3
10-12 reps
RPE 9-10
7
Shrug (Barbell)
3
10-12 reps
RPE 9.5
8
Hamstring Curl
4
10-12 reps
RPE 9.5
9
Standing Calf Raise
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)2 Sets
8-10 Reps
@10
Day 4
1
Bench Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
2
Overhead Press (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Seated Overhead Press (Dumbbell)3 Sets
8-10 Reps
@9-10
4
Lateral Raise (Dumbbell)4 Sets
10-12 Reps
@10
5
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@8.5-10
6
Bench Press (Close Grip)3 Sets
8 Reps
@9-10
7
Tricep Extension (Cable)2 Sets
10-12 Reps
@10
8
Tricep Pushdown (Cable)2 Sets
8-10 Reps
@10
Day 2
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown4 Sets
8 Reps
@9-10
4
Kroc Row2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)2 Sets
12-14 Reps
@10
7
Concentration Curl2 Sets
8-10 Reps
@10
8
Hammer Curl3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
@10
Day 3
1
Squat (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)2 Sets
1 Set
1 mins
1 mins
@10
3
Walking Lunge (Dumbbell)4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam3 Sets
5 Reps
@7
5
Leg Press4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)3 Sets
10-12 Reps
@9.5
8
Hamstring Curl4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise3 Sets
15 Reps
@9
Day 5
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Bent Over Row (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
80%
3
Lat Pulldown4 Sets
8 Reps
@9-10
4
Kroc Row2 Sets
18-20 Reps
@8-10
5
Bicep Curl (Barbell)3 Sets
6 Reps
@8-10
6
Incline Curl (Dumbbell)2 Sets
12-14 Reps
@10
7
Concentration Curl2 Sets
8-10 Reps
@10
8
Hammer Curl3 Sets
6 Reps
@8-10
9
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
@10
Day 6
1
Squat (Barbell)1 Set
1 Set
3 Sets
5 Reps
1 Reps
5 Reps
60%
95%
75%
2
Farmer's Walk (Weighted)3 Sets
1 mins
@10
3
Walking Lunge (Dumbbell)4 Sets
6 Reps
@8-10
4
Lateral Med Ball Slam3 Sets
5 Reps
@7
5
Leg Press4 Sets
10 Reps
@9-10
6
Bench Press (Dumbbell)3 Sets
10-12 Reps
@9-10
7
Shrug (Barbell)3 Sets
10-12 Reps
@9.5
8
Hamstring Curl4 Sets
10-12 Reps
@9.5
9
Standing Calf Raise3 Sets
15 Reps
@9