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Program Description
Hybrid strength and hypertrophy program for the novice level. This program is designed for lifters who are in between beginner and intermediate status, approximately 6 months in to strength training. Intensity and volume are increased over the beginner level, but are not at the same level as a typical bodybuilder program.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 18, 2024 08:26
- Last EditedSep 04, 2024 03:59
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)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
3
12 reps
RPE 7
3
Upright Row (Barbell)
3
12 reps
RPE 7
4
Skull Crusher
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 7
2
Hip Thrust (Barbell)
2
1
15 reps
15 reps
RPE 7
3
Leg Press
3
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
15 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Preacher Curl (Barbell)
3
12 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
12 reps
RPE 7
2
Hammer Curl
3
12 reps
RPE 7
3
Skull Crusher
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
6
Concentration Curl
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 8
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
12 Reps
@7
2
Overhead Press (Barbell)3 Sets
12 Reps
@7
3
Upright Row (Barbell)3 Sets
12 Reps
@7
4
Skull Crusher3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
@7
7
Tricep Pushdown (Cable)3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)5 Sets
10 Reps
@7
2
Hip Thrust (Barbell)2 Sets
1 Set
15 Reps
15 Reps
@7
3
Leg Press3 Sets
15 Reps
@7
4
Walking Lunge (Dumbbell)3 Sets
10 Reps
@8
5
Lying Leg Curl3 Sets
10 Reps
@8
6
Standing Calf Raise3 Sets
20 Reps
@6
Day 3
1
Deadlift (Barbell)5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)3 Sets
15 Reps
@7
3
Bent Over Row (Barbell)3 Sets
10 Reps
@8
4
Lat Pulldown3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)3 Sets
12 Reps
@7
6
Preacher Curl (Barbell)3 Sets
12 Reps
@7
7
Bicep Curl (Cable)3 Sets
15 Reps
@7
Day 4
1
Tricep Press3 Sets
12 Reps
@7
2
Hammer Curl3 Sets
12 Reps
@7
3
Skull Crusher3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
@7
5
Overhead Extension (Dumbbell)3 Sets
12 Reps
@7
6
Concentration Curl3 Sets
12 Reps
@7
7
Tricep Pushdown (Cable)3 Sets
15 Reps
@7
8
Bicep Curl (Cable)3 Sets
15 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
1.00Â /Â 5
Liam R.Man
5 months ago
2 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
SHIT! 💩