Program Description
Power and Strength in the main compound lifts with extra isolations Hypertrophy Endurance
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 10, 2024 07:02
- Last EditedSep 05, 2024 08:12
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 (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Barbell Row
3
5 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Military Press (Barbell)
3
8 reps
RPE 9
6A
Skull Crusher (Barbell)
3
10 reps
RPE 9
6B
Bicep Curl (Barbell)
3
10 reps
RPE 9
7
Shrug (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8.5
2
Low To High Cable Chest Fly (Seated)
3
12 reps
RPE 8.5
3
Seated Row (Cable)
3
12 reps
RPE 8.5
4
Pullover (Dumbbell)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
3
12 reps
RPE 8.5
6A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
6B
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
7
Shrug (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
12 reps
RPE 8.5
2
Reverse Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 8.5
4
Lying Leg Curl
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
5 Reps
@9
3
Barbell Row3 Sets
5 Reps
@9
4
Lat Pulldown3 Sets
10 Reps
@9
5
Military Press (Barbell)3 Sets
8 Reps
@9
6A
Skull Crusher (Barbell)3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)3 Sets
10 Reps
@9
7
Shrug (Dumbbell)3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)3 Sets
12 Reps
@8.5
2
Low To High Cable Chest Fly (Seated)3 Sets
12 Reps
@8.5
3
Seated Row (Cable)3 Sets
12 Reps
@8.5
4
Pullover (Dumbbell)3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)3 Sets
12 Reps
@8.5
6A
Bicep Curl (Cable)3 Sets
12 Reps
@8.5
6B
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@8.5
7
Shrug (Dumbbell)3 Sets
15 Reps
@8.5
Day 2
1
Squat (Barbell)3 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
5 Reps
@9
3
Leg Press3 Sets
15 Reps
@9
4
Lying Leg Curl3 Sets
10 Reps
@9
5
Standing Calf Raise3 Sets
15 Reps
@9
Day 4
1
Front Squat (Barbell)3 Sets
12 Reps
@8.5
2
Reverse Lunge (Dumbbell)3 Sets
12 Reps
@8.5
3
Leg Extension3 Sets
15 Reps
@8.5
4
Lying Leg Curl3 Sets
15 Reps
@8.5
5
Standing Calf Raise3 Sets
15 Reps
@8.5