Program Description
Flexible program that can be run anywhere from 3-6x per week. Meant to build maximum amount of muscle tissue. Thumbnail credit: @risennnnn on Unsplash
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 03, 2024 03:44
- Last EditedSep 01, 2024 01:36
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown2 Sets
6-8 Reps
@9
2
T-Bar Row2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)1 Set
AMRAP
@9
Day 1
1
Incline Chest Press (Machine)2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)2 Sets
8-10 Reps
@9
5B
Hammer Curl2 Sets
6-8 Reps
@9
Day 5
1
Single Arm Lat Pulldown2 Sets
6-8 Reps
@9
2
Seated Row (Cable)2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension2 Sets
6-8 Reps
@9
Day 4
1
Bench Press (Dumbbell)2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)2 Sets
8-10 Reps
@9
4
Front Raise2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
@9
3
Leg Curl2 Sets
8-10 Reps
@9
4
Leg Extension2 Sets
8-10 Reps
@9
Day 6
1
Deadlift (Barbell)2 Sets
3-5 Reps
@9
2
Leg Press2 Sets
6-8 Reps
@9
3
Leg Curl2 Sets
8-10 Reps
@9
4
Leg Extension2 Sets
8-10 Reps
@9