Program Description
Full body variant of the PHUL program. Combines halves of strength and hypertrophy days of opposing muscle groups from the original program into single day workouts for less fatigue (might not work for everyone). Original: Day 1: Upper Strength Day 2: Lower Strength Day 3: Upper Hypertrophy Day 4: Lower Hypertrophy Full Body: Day 1: Half of Upper Strength + Half of Lower Hypertrophy Day 2: Half of Lower Strength + Half of Upper Hypertrophy Day 3: Remaining Half of Lower Hypertrophy + Remaining Half of Upper Strength Day 4: Remaining Half of Upper Hypertrophy + Remaining Half of Upper Lower
Program Overview
- LevelNovice, Intermediate, Beginner
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 05, 2024 06:37
- Last EditedSep 04, 2024 12:28
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
Bench Press (Barbell)
1
1
1
1-5 reps
6-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
2
Leg Curl
1
1
1
1-5 reps
6-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1-5 reps
6-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
4
Seated Calf Raise
1
1
1
1-5 reps
6-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
5
Overhead Press (Barbell)
1
1
1
1-5 reps
6-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
6
Standing Calf Raise
1
1
1
1-5 reps
6-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
7
Bent Over Row (Dumbbell)
1
1
1
1-5 reps
6-15 reps
15-20 reps
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Leg Curl
3
10-15 reps
RPE 9
3
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
4
Seated Calf Raise
3
8-12 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Standing Calf Raise
3
8-12 reps
RPE 9
7
Bent Over Row (Dumbbell)
3
3-5 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Press
4
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Deadlift (Barbell)
3
3-5 reps
RPE 9
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Skull Crusher
3
6-10 reps
RPE 9
6
Front Squat (Barbell)
3
8-12 reps
RPE 9
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Day 8
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
6-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
6-10 reps
RPE 9
4
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Row (Cable)
3
8-12 reps
RPE 9
6
One Arm Bent Over Row
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)3 Sets
3-5 Reps
@9
2
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@9
3
Leg Press4 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
5
Deadlift (Barbell)3 Sets
3-5 Reps
@9
6
Tricep Extension (Cable)3 Sets
8-12 Reps
@9
Day 3
1
Lat Pulldown3 Sets
6-10 Reps
@9
2
Walking Lunge (Dumbbell)3 Sets
8-12 Reps
@9
3
Bicep Curl (Dumbbell)3 Sets
6-10 Reps
@9
4
Leg Extension3 Sets
10-15 Reps
@9
5
Skull Crusher3 Sets
6-10 Reps
@9
6
Front Squat (Barbell)3 Sets
8-12 Reps
@9
Day 4
1
Leg Curl3 Sets
6-10 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@9
3
Standing Calf Raise4 Sets
6-10 Reps
@9
4
Chest Fly (Dumbbell)3 Sets
8-12 Reps
@9
5
Seated Row (Cable)3 Sets
8-12 Reps
@9
6
One Arm Bent Over Row3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
2
Leg Curl1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
3
Incline Bench Press (Barbell)1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
4
Seated Calf Raise1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
5
Overhead Press (Barbell)1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
6
Standing Calf Raise1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9
7
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
1-5 Reps
6-15 Reps
15-20 Reps
@9
@9
@9