Program Description
Lock in and brick up. Time to fail over and over. Almost every exercise should be taken to failure. No excuses. Natties get no excuses.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 29, 2024 07:23
- Last EditedJun 19, 2024 10:43
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
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
20-30 reps
RPE 6
2
Leg Press (45 Degrees)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 10
4
Walking Lunge
2
20-30 reps
RPE 10
5
Seated Calf Raise
2
6-10 reps
RPE 10
7A
Decline Crunch (Weighted)
2
15-20 reps
RPE 10
7B
Decline Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9.5
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 10
5
Chest Press (Machine)
2
8-12 reps
RPE 10
6A
Lu Lateral Raises
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
8-15 reps
RPE 6.5
2
T-Bar Row
2
8-12 reps
RPE 10
3
Wide Grip Lat Pulldown
2
12-15 reps
RPE 10
4
Single Arm Iso Row
2
10-15 reps
RPE 10
5
Lat Pulldown (Close Grip)
2
12-15 reps
RPE 10
6
Standing Pullover (Cable)
1
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Extension
1
15-30 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5A
Decline Crunch (Weighted)
1
12-20 reps
RPE 10
5B
Decline Crunch
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
4-6 reps
RPE 10
2
Chin-Up (Weighted)
2
4-6 reps
RPE 10
3A
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3B
Reverse Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6A
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6B
Rear Delt Fly (Dumbbell)
2
15-20 reps
RPE 10
7A
Wrist Curls
2
15-20 reps
RPE 10
7B
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Back Extension1 Set
20-30 Reps
@6
2
Leg Press (45 Degrees)1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@9.5
3
Leg Extension2 Sets
8-12 Reps
@10
4
Walking Lunge2 Sets
20-30 Reps
@10
5
Seated Calf Raise2 Sets
6-10 Reps
@10
7A
Decline Crunch (Weighted)2 Sets
15-20 Reps
@10
7B
Decline Crunch2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)2 Sets
4-6 Reps
@9.5
2
Overhead Press (Barbell)2 Sets
6-8 Reps
@9.5
3
Incline Chest Press (Machine)2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)2 Sets
12-15 Reps
@10
5
Chest Press (Machine)2 Sets
8-12 Reps
@10
6A
Lu Lateral Raises2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)2 Sets
15-20 Reps
@10
7A
Wrist Curls2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)2 Sets
15-20 Reps
@10
Day 3
1
Pull-Up (Bodyweight)1 Set
8-15 Reps
@6.5
2
T-Bar Row2 Sets
8-12 Reps
@10
3
Wide Grip Lat Pulldown2 Sets
12-15 Reps
@10
4
Single Arm Iso Row2 Sets
10-15 Reps
@10
5
Lat Pulldown (Close Grip)2 Sets
12-15 Reps
@10
6
Standing Pullover (Cable)1 Set
20-30 Reps
@10
Day 4
1
Back Extension1 Set
15-30 Reps
@6
2
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
@10
3
Hip Thrust (Barbell)2 Sets
12-20 Reps
@10
4
Lying Leg Curl3 Sets
8-15 Reps
@10
5A
Decline Crunch (Weighted)1 Set
12-20 Reps
@10
5B
Decline Crunch1 Set
AMRAP
@10
Day 5
1
Bench Press (Close Grip)2 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)2 Sets
4-6 Reps
@10
3A
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)2 Sets
15-20 Reps
@10
4
Tricep Pushdown (Cable)2 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)2 Sets
8-12 Reps
@10
6A
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@10
6B
Rear Delt Fly (Dumbbell)2 Sets
15-20 Reps
@10
7A
Wrist Curls2 Sets
15-20 Reps
@10
7B
Reverse Wrist Curl (Dumbbell)1 Set
15-20 Reps
@10