5.0
(1 rating)
Program Description
Weighted pull-ups: 3 sets of 15kg 6 reps Bigger hams, bigger quads Bicep curl: 18kg each side Overhead press: 60kg Pullover: 60kg Deadlift: 130kg
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJan 30, 2024 04:47
- Last EditedAug 30, 2024 08:21
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 5
1
Incline Bench Press (Dumbbell)1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise3 Sets
12-20 Reps
@7
Day 3
1
Walking Lunge (Dumbbell)1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Weighted)1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Alisson P.Age 28, Man
3 months ago
4 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This program is optimized even in the details!! Amazing!