Program Description
Use this workout plan to get shredded. Each workout will take between 60-70 mins to complete.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedMar 21, 2024 10:37
- Last EditedSep 03, 2024 11:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
3
Front Raise
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 8
4
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
One Arm Lateral Raise (Cable)
1
1
1
20 reps
15 reps
10 reps
RPE 7
RPE 8
RPE 8
6
Wrist Curls
2
1
15 reps
10 reps
RPE 8
RPE 8
7
Farmer's Walk (Weighted)
3
10 reps
RPE 8
8
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Single Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Hack Squat
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 9
5
Romanian Deadlift (Dumbbell)
2
1
15 reps
12 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
1
15 reps
12 reps
8 reps
6 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Face Pull
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Lat Pulldown (Close Grip)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hammer Curl
1
2
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Spider Curl
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
8
21s (EZ Bar)
3
21 reps
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
12 reps
6 reps
RPE 7
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Stiff Leg Deadlift
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Curl
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
5 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Press (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
5
Chest Fly (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Dip (Weighted)
1
1
1
5 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 8
RPE 8
RPE 8
9
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 6 Weeks
Day 4
1
Hamstring Curl1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Stiff Leg Deadlift1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Romanian Deadlift (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
4
Leg Curl1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
Day 2
1
Leg Extension1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
2
Single Leg Press1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Leg Press1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8
@9
4
Hack Squat1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@9
5
Romanian Deadlift (Dumbbell)2 Sets
1 Set
15 Reps
12 Reps
@8
@8
Day 5
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
1 Reps
@8
@8
@8
@8
@9
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Chest Press (Machine)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
5 Reps
@8
@8
@8
@8
@8
5
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8
@8
@8
6
Dip (Weighted)1 Set
1 Set
1 Set
5 Reps
8 Reps
12 Reps
@9
@8
@8
7
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@9
8
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
9
Skull Crusher1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 3
1
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
3 Reps
@8
@8
@8
@8
@9
2
Lat Pulldown1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
3
Face Pull1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
5
High Row1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
6
Hammer Curl1 Set
2 Sets
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@8
@8
@8
@8
7
Spider Curl1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8
@8
@8
8
21s (EZ Bar)3 Sets
21 Reps
@8
9
Bicep Curl (Machine)1 Set
1 Set
1 Set
15 Reps
12 Reps
6 Reps
@7
@7
@8
Day 1
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@8
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
3
Front Raise1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
6 Reps
@7
@8
@8
@8
4
Face Pull1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
One Arm Lateral Raise (Cable)1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@7
@8
@8
6
Wrist Curls2 Sets
1 Set
15 Reps
10 Reps
@8
@8
7
Farmer's Walk (Weighted)3 Sets
10 Reps
@8
8
Reverse Wrist Curl (Dumbbell)2 Sets
1 Set
15 Reps
10 Reps
@8
@8