Program Description
Uhh it’s mine
Program Overview
- LevelNovice, Advanced, Beginner, Intermediate
- GoalAthletics, Olympic Weightlifting, Bodyweight Fitness, Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout180 minutes
- CreatedJun 03, 2024 07:22
- Last EditedJun 19, 2024 02:30
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
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
2
Hollow Hold
2
1 mins
3
Plank
2
1 mins
4
Side Plank
2
1 mins
Week 1
1 / 12 Weeks
Day 1
1
Pullover (EZ Bar)4 Sets
10 Reps
@6
2
Bench Press (Barbell)2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)4 Sets
8 Reps
@7
4
Chest Fly (Machine)4 Sets
8 Reps
@7
5
Standing Pullover (Cable)4 Sets
8 Reps
@6.5
6
Push Up1 Set
20 Reps
@10
Day 3
1
Seated Row (Cable)4 Sets
15 Reps
@6
2
Face Pull4 Sets
12 Reps
@6.5
3
Lat Pulldown4 Sets
18 Reps
@7
4
High Row4 Sets
14 Reps
@6.5
5
Single Arm Iso Row4 Sets
12 Reps
@6.5
6
Muscle Up1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)4 Sets
12 Reps
@6.5
2
Face Pull4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)4 Sets
8 Reps
@7.5
4
Front Raise4 Sets
10 Reps
@7
5
Arnold Press4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)4 Sets
15 Reps
@6.5
Day 4
1
Bicep Curl (EZ Bar)4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)4 Sets
10 Reps
@7
4
Hammer Curl4 Sets
15 Reps
@7
5
Wrist Curls4 Sets
10 Reps
@8
6
Dead Hang1 Set
1 Reps
@8
Day 5
1
Leg Curl4 Sets
12 Reps
@8
2
Leg Extension4 Sets
12 Reps
@8
3
Leg Press4 Sets
15 Reps
@6.5
4
Hack Squat4 Sets
12 Reps
@6.5
5
Squat (Barbell)4 Sets
5 Reps
@8
6
Clean Deadlift3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)2 Sets
15 Reps
2
Hollow Hold2 Sets
1 mins
3
Plank2 Sets
1 mins
4
Side Plank2 Sets
1 mins