Program Description
Program focused on bench press and pull ups. Great for upper body strength and size ,while maintaining legs in good shape. Also good for conditioning and weights loss.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 15, 2024 06:13
- Last EditedSep 03, 2024 09:50
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
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
1
1
1
1
20-25 reps
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
1
1
1
1
20-25 reps
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
1
1
1
1
20-25 reps
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
1
1
1
1
20-25 reps
15-20 reps
12-15 reps
10-12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
3
1
15-20 reps
8-12 reps
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
2
2
15-20 reps
8-12 reps
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
1
3
15-20 reps
8-12 reps
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
4
8-12 reps
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
3
1
8-12 reps
5-8 reps
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
2
2
8-12 reps
5-8 reps
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
1
3
8-12 reps
5-8 reps
RPE 9
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
2A
Bent Over Row (Barbell)
3
4-8 reps
RPE 9
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Spoto Press
3
5-12 reps
RPE 9
3B
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Rack Pull (Barbell)
4
5-8 reps
RPE 9
5
Bench Press (Paused)
4
8-10 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 10
7
Ring Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 9
2
Lying Leg Curl
3
8-12 reps
RPE 9
3
Hack Squat
4
6-10 reps
RPE 9
4
Leg Press (45 Degrees)
5
6-10 reps
RPE 8.5
5
Hip Abductor (Machine)
4
8-12 reps
RPE 8
6
Seated Calf Raise
5
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
3
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
3
Bench Press (Close Grip)
3
6-10 reps
RPE 9
4
Chin-Up (Weighted)
3
5-10 reps
RPE 9
5
Hammer Curl
3
6-12 reps
RPE 8
6
Skull Crusher
3
6-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-60 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
2
15-25 reps
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
2
10-15 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
2
8-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
2
15-20 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
1
1
15-20 reps
12-15 reps
RPE 9.5
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
1
1
15-20 reps
8-12 reps
RPE 9.5
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
1
1
15-20 reps
5-8 reps
RPE 9.5
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
1
1
12-15 reps
5-8 reps
RPE 9.5
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
1
1
8-12 reps
5-8 reps
RPE 9.5
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
2
5-8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-6 reps
RPE 9
2
Deadlift (Barbell)
2
3-5 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9
4
Pull-Up (Weighted)
4
5-10 reps
RPE 10
5
Chest Press (Machine)
3
8-12 reps
RPE 9
6
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
25-45 mins
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Box Squat (Barbell)
3
6-10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension2 Sets
8-12 Reps
@9
2
Lying Leg Curl3 Sets
8-12 Reps
@9
3
Hack Squat4 Sets
6-10 Reps
@9
4
Leg Press (45 Degrees)5 Sets
6-10 Reps
@8.5
5
Hip Abductor (Machine)4 Sets
8-12 Reps
@8
6
Seated Calf Raise5 Sets
10-15 Reps
@8.5
Day 3
1
Seated Military Press (Barbell)3 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8.5
3
Bench Press (Close Grip)3 Sets
6-10 Reps
@9
4
Chin-Up (Weighted)3 Sets
5-10 Reps
@9
5
Hammer Curl3 Sets
6-12 Reps
@8
6
Skull Crusher3 Sets
6-12 Reps
@8
Day 4
1
Run1 Set
30-60 mins
@8.5
Day 6
1
Run1 Set
25-45 mins
@8
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@8
3
Box Squat (Barbell)3 Sets
6-10 Reps
@8
Day 5
1
Bench Press (Barbell)3 Sets
2-6 Reps
@9
2
Deadlift (Barbell)2 Sets
15-25 Reps
@9
3
Chest Fly (Machine)3 Sets
10-15 Reps
@9
4
Pull-Up (Weighted)4 Sets
5-10 Reps
@10
5
Chest Press (Machine)3 Sets
8-12 Reps
@9
6
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
@8
7
Standing Calf Raise4 Sets
10-15 Reps
@9
Day 1
2A
Bent Over Row (Barbell)3 Sets
4-8 Reps
@9
2B
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
3A
Spoto Press3 Sets
5-12 Reps
@9
3B
Dip (Bodyweight)3 Sets
AMRAP
@10
4
Rack Pull (Barbell)1 Set
1 Set
1 Set
1 Set
20-25 Reps
15-20 Reps
12-15 Reps
10-12 Reps
@9
@9
@9
@9
5
Bench Press (Paused)4 Sets
8-10 Reps
@8
6
Wide Grip Pull-Up3 Sets
AMRAP
@10
7
Ring Push Up3 Sets
AMRAP
@10