Program Description
Looking big in clothes. Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms Monday: Arms/Legs Wednesday: Arms/Chest/Back/Neck/Delts/Calves Friday: Arms/Legs/Neck Sunday: Chest/Back/Neck/Delts Tuesday/Thursday/Saturday=Restday Form of progressive overload: Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise. Please pay attention to exercise instructions!!!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 10, 2024 10:02
- Last EditedAug 23, 2024 01:01
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
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext3 Sets
10 Reps
@10
2B
Seated db Hammer curl3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)2 Sets
AMRAP
@9.5
5
Single Leg Press2 Sets
10 Reps
@10
6
Standing Calf Raise2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift2 Sets
9 Reps
@9.5
1B
Neck Curl2 Sets
75 Reps
@9
2A
Long rope standing overhead ext3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)2 Sets
10 Reps
@9
5
Leg Extension1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)2 Sets
11 Reps
@10
1B
Neck Curl2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)2 Sets
10 Reps
@10
2B
Barbell Row2 Sets
10 Reps
@9.5
3A
AD Press2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)2 Sets
8 Reps
@10
4
Powell Raise2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)2 Sets
8 Reps
@10
3B
Neck Curl2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)2 Sets
6 Reps
@9
4B
Standing Calf Raise2 Sets
50 Reps
@10
5
Meadow Row2 Sets
12 Reps
@9.5