5.0
(2 ratings)
Program Description
Body sculpture with strength. Please Read‼️❗️❗️ For squat, bench, and deadlift, if you succeed 2 reps at 95% set, You can update ur 1rm by increasing 5lbs. For military press and barbell row, update their 1rm by increasing 5lbs every 2 weeks.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout140 minutes
- CreatedMar 27, 2024 12:23
- Last EditedSep 04, 2024 02:42
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
10 reps
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
5 reps
3 reps
3 reps
5 reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)
4
10 reps
RPE 10
4
Chest Fly (Cable)
6
10-15 reps
RPE 6-8
5
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 8
6
Lateral Raise (Machine)
3
15 reps
RPE 8
7A
Tricep Rope Push Down (Cable)
5
10-12 reps
RPE 8
7B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
40%
2
Deadlift (Barbell)
1
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
3 reps
3 reps
3 reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 10
4
Stiff Leg Deadlift
5
8-12 reps
RPE 8.5
5
Leg Extension
5
8-12 reps
RPE 9
6
Hip Abductor (Machine)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
7
High Row
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
7
High Row
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
7
High Row
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
7
High Row
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
7
High Row
4
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)
4
10 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 8.5
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8.5
7
High Row
4
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10 reps
RPE 8
2
Military Press (Barbell)
2
1
2
1
2
6 reps
6 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)
4
10 reps
RPE 10
4
Incline Bench Press (Barbell)
5
8-12 reps
RPE 8.5
5
Chest Fly (Cable)
6
12-15 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 8
RPE 8
RPE 8
6B
Overhead Tricep Extension (Cable)
5
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
40%
2
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
3 reps
2 reps
3 reps
3 reps
5 reps
5 reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press
4
10 reps
RPE 10
4
Lying Leg Curl
5
8-12 reps
RPE 8
5
Leg Extension
5
8-12 reps
RPE 8
6
Seated Calf Raise
5
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Low Row
4
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Low Row
4
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Low Row
4
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Low Row
4
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Low Row
4
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
1
10-12 reps
9-12 reps
8-12 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
1
2
1
2
8 reps
7 reps
6 reps
5 reps
5 reps
65%
70%
75%
75%
80%
3
Lat Pulldown
4
10 reps
RPE 10
4
Bicep Curl (Dumbbell)
5
8-12 reps
RPE 8.5
5
Hammer Curl
5
8-12 reps
RPE 8.5
6
Low Row
4
8-12 reps
RPE 8.5
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Pec Deck (Machine)4 Sets
10 Reps
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
80%
70%
65%
3
Chest Press (Machine)4 Sets
10 Reps
@10
4
Chest Fly (Cable)6 Sets
10-15 Reps
@6-8
5
Seated Shoulder Press (Dumbbell)5 Sets
8-12 Reps
@8
6
Lateral Raise (Machine)3 Sets
15 Reps
@8
7A
Tricep Rope Push Down (Cable)5 Sets
10-12 Reps
@8
7B
Overhead Tricep Extension (Cable)5 Sets
8-12 Reps
@10
Day 3
1
Pull-Up (Bodyweight)2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Seated Row (Cable)4 Sets
10 Reps
@10
4
Lat Pulldown4 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)4 Sets
8-12 Reps
@8.5
6
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
@8.5
7
High Row4 Sets
8-12 Reps
@8.5
Day 6
1
Pull-Up (Bodyweight)2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@10
@10
@10
2
Barbell Row2 Sets
1 Set
2 Sets
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Lat Pulldown4 Sets
10 Reps
@10
4
Bicep Curl (Dumbbell)5 Sets
8-12 Reps
@8.5
5
Hammer Curl5 Sets
8-12 Reps
@8.5
6
Low Row4 Sets
8-12 Reps
@8.5
7
Rear Delt Fly (Machine)3 Sets
12-15 Reps
@8
Day 4
1
Lateral Raise (Machine)4 Sets
10 Reps
@8
2
Military Press (Barbell)2 Sets
1 Set
2 Sets
1 Set
2 Sets
6 Reps
6 Reps
6 Reps
5 Reps
5 Reps
65%
70%
75%
75%
80%
3
Shoulder Press (Machine)4 Sets
10 Reps
@10
4
Incline Bench Press (Barbell)5 Sets
8-12 Reps
@8.5
5
Chest Fly (Cable)6 Sets
12-15 Reps
@8
6A
Tricep Rope Push Down (Cable)2 Sets
2 Sets
1 Set
10-12 Reps
9-12 Reps
8-12 Reps
@8
@8
@8
6B
Overhead Tricep Extension (Cable)5 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)1 Set
10 Reps
40%
2
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
5 Reps
5 Reps
75%
85%
95%
90%
80%
70%
65%
3
Leg Press4 Sets
10 Reps
@10
4
Lying Leg Curl5 Sets
8-12 Reps
@8
5
Leg Extension5 Sets
8-12 Reps
@8
6
Seated Calf Raise5 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)1 Set
10 Reps
40%
2
Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
75%
85%
95%
90%
80%
75%
70%
65%
3
Bulgarian Split Squat (Dumbbell)4 Sets
10 Reps
@10
4
Stiff Leg Deadlift5 Sets
8-12 Reps
@8.5
5
Leg Extension5 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)4 Sets
8-12 Reps
@8
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
Ian Y.Man
4 months ago
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Insanity. The program is targeted to maintain, or even possibly gain, strength and volume while on a cut. To achieve that, the following routines require such an insane amount of dedication, where natty users would most likely faint out just following those. However, the feeling of achievement and confidence after each session is.. extraordinarily, as if you are on a cycle.