Program Description
This program focuses on looking as big as possible, while also training major muscle groups with enough intent as to compete in bodybuilding.
Program Overview
- LevelIntermediate, Novice, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 31, 2024 02:59
- Last EditedAug 20, 2024 09:31
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 Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8-9
2
Hammer Curl
2
5-10 reps
RPE 8-10
3
Chest Press (Machine)
3
5-10 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5
Tricep Pushdown (Cable)
3
5-10 reps
RPE 8-10
6
Wrist Curls
3
15-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8-10
2
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
3
Squat (Smith Machine)
3
5-10 reps
RPE 7-9
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 8-9
5
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
6
Abs Crunch (Machine)
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 7-9
2
Neck Curl
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3
Shrug (Barbell)
3
15-20 reps
RPE 9-10
4
Upright Row (Cable)
3
10-15 reps
RPE 8-9
5
Dumbbell Row
3
5-10 reps
RPE 8-9
6
Wrist Curls
3
15-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8-9
2
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8-10
3
Tricep Kickback
2
15-20 reps
RPE 7-9
4
Seated Dumbbell Curl
3
5-10 reps
RPE 8-10
5
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
6
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
10-15 Reps
@8-9
2
Hammer Curl2 Sets
5-10 Reps
@8-10
3
Chest Press (Machine)3 Sets
5-10 Reps
@8-10
4
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@8-9
5
Tricep Pushdown (Cable)3 Sets
5-10 Reps
@8-10
6
Wrist Curls3 Sets
15-20 Reps
Day 2
1
Bicep Curl (EZ Bar)3 Sets
5-10 Reps
@8-10
2
Lateral Raise (Cable)3 Sets
15-20 Reps
@8-10
3
Squat (Smith Machine)3 Sets
5-10 Reps
@7-9
4
Lat Pulldown (Neutral Grip)3 Sets
10-15 Reps
@8-9
5
Reverse Bicep Curl (EZ Bar)3 Sets
15-20 Reps
6
Abs Crunch (Machine)3 Sets
10-15 Reps
@8-10
Day 3
1
Romanian Deadlift (Barbell)2 Sets
5-10 Reps
@7-9
2
Neck Curl2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
3
Shrug (Barbell)3 Sets
15-20 Reps
@9-10
4
Upright Row (Cable)3 Sets
10-15 Reps
@8-9
5
Dumbbell Row3 Sets
5-10 Reps
@8-9
6
Wrist Curls3 Sets
15-20 Reps
Day 4
1
Overhead Tricep Extension (Cable)3 Sets
5-10 Reps
@8-9
2
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@8-10
3
Tricep Kickback2 Sets
15-20 Reps
@7-9
4
Seated Dumbbell Curl3 Sets
5-10 Reps
@8-10
5
Preacher Curl (EZ Bar)3 Sets
10-15 Reps
@8-10
6
Lateral Raise (Cable)3 Sets
10-15 Reps
@8-10