4.0
(1 rating)
Program Description
Solid all-rounder with a good mixture of rep-ranges, great exercise variety and just a fun program. This program is guaranteed to get you bigger and stronger. Please note this is on the lower volume, high intensity end. So be prepared to push yourself! Happy lifting!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 06, 2024 09:29
- Last EditedSep 07, 2024 06:51
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 (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
3
Pull-Up (Bodyweight)
2
6-10 reps
RPE 9
4
Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Seated Wide-Grip Row (Cable)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Upright Row (Barbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Lunge (Dumbbell)
2
6-10 reps
RPE 9
3
Standing Calf Raise
2
AMRAP
RPE 10
4
Lying Leg Curl
2
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 9
2
Lateral Raise (Machine)
3
10-20 reps
RPE 10
3
Bent Over Row (Barbell)
2
6-8 reps
RPE 9
4
Larson Press
2
6-10 reps
RPE 9
5
Lat Pulldown
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Fly Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-10 reps
RPE 9
2
Back Extension (Weighted)
2
15-20 reps
RPE 8
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Preacher Curl (Barbell)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)2 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)3 Sets
10-20 Reps
@10
3
Pull-Up (Bodyweight)2 Sets
6-10 Reps
@9
4
Bench Press (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Seated Wide-Grip Row (Cable)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Upright Row (Barbell)2 Sets
8-12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)2 Sets
5-8 Reps
@9
2
Lunge (Dumbbell)2 Sets
6-10 Reps
@9
3
Standing Calf Raise2 Sets
AMRAP
@10
4
Lying Leg Curl2 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)3 Sets
AMRAP
@10
6
Hammer Curl3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)2 Sets
5-8 Reps
@9
2
Lateral Raise (Machine)3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)2 Sets
6-8 Reps
@9
4
Larson Press2 Sets
6-10 Reps
@9
5
Lat Pulldown1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Fly Press (Dumbbell)1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
High Bar Squat (Barbell)2 Sets
6-10 Reps
@9
2
Back Extension (Weighted)2 Sets
15-20 Reps
@8
3
Leg Extension2 Sets
AMRAP
@10
4
Standing Calf Raise2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)3 Sets
AMRAP
@10
6
Preacher Curl (Barbell)3 Sets
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00Â /Â 5
Laksh V.Man
8 months ago
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program