5.0
(1 rating)
Program Description
This was the first program I ran when started lifting weights when I found this app I couldn’t find so I will post it and remember to have fun(:
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJan 31, 2024 09:08
- Last EditedAug 10, 2024 05:14
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Front Raise
3
10 reps
RPE 8
5
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Decline Crunch
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
3
10 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Reverse Pec Deck
2
1
10 reps
18 reps
RPE 8.5
RPE 8.5
6
Bicep Curl (EZ Bar)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Sit Up
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
1
10 reps
10 reps
RPE 8
RPE 8.5
3
Leg Extension
3
1
10 reps
10 reps
RPE 8
RPE 8.5
4
Leg Curl
4
10 reps
RPE 8.5
5
Standing Calf Raise
4
12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Push Up (Weighted)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
3
Front Raise
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dip (Bodyweight)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Decline Sit Up
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 7
RPE 6
2
Pendlay Row
3
1
8 reps
8 reps
RPE 7
RPE 7.5
3
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Reverse Pec Deck
2
1
10 reps
10 reps
RPE 7
RPE 7.5
6
Bicep Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
7
Decline Crunch
2
1
10 reps
10 reps
RPE 7
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
8
Run
1
15 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
2
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
3
Bicep Curl (EZ Bar)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Wide Grip Lat Pulldown
3
10 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Decline Sit Up
2
1
10 reps
10 reps
RPE 8
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Overhead Press (Barbell)3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
2
Push Up (Weighted)2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Chest Fly (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Front Raise3 Sets
10 Reps
@8
5
Dip (Bodyweight)2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Decline Crunch2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
Day 4
1
Overhead Press (Barbell)3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Push Up (Weighted)2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
3
Front Raise2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dip (Bodyweight)2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Chest Fly (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Decline Sit Up2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 5
1
Wide Grip Pull-Up2 Sets
1 Set
10 Reps
10 Reps
@7
@6
2
Pendlay Row3 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
3
Lateral Raise (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Wide Grip Lat Pulldown2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Reverse Pec Deck2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
6
Bicep Curl (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
7
Decline Crunch2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
Day 6
1
Wide Grip Pull-Up2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Lateral Raise (Dumbbell)2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
3
Bicep Curl (EZ Bar)2 Sets
1 Set
15 Reps
15 Reps
@8
@8.5
4
Wide Grip Lat Pulldown3 Sets
10 Reps
@8
5
Rear Delt Fly (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
6
Alternating Dumbbell Curl2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Decline Sit Up2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
8
Run1 Set
15 mins
@6
Day 2
1
Wide Grip Pull-Up2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
2
Bent Over Row (Barbell)3 Sets
1 Set
8 Reps
8 Reps
@8
@8.5
3
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8
4
Wide Grip Lat Pulldown2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Reverse Pec Deck2 Sets
1 Set
10 Reps
18 Reps
@8.5
@8.5
6
Bicep Curl (EZ Bar)2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
7
Sit Up3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
3
Leg Extension3 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
4
Leg Curl4 Sets
10 Reps
@8.5
5
Standing Calf Raise4 Sets
12 Reps
@8.5
6
Leg Raise (Captain's Chair)3 Sets
8 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Cayse Q.Man
5 months ago
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
I went back and fixed the error on the program