Program Description
Recommended Schedule: Monday - Push Tuesday - Pull Wednesday - Rest Thursday - Push Friday - Pull Saturday - Leg or Arm Sunday - Rest
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedMar 11, 2024 09:57
- Last EditedAug 31, 2024 09:01
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
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
1
8-12 reps
8-99 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-99 reps
RPE 10
6
Lateral Raise (Cable)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
12-15 reps
12-99 reps
RPE 10
2
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 10
3
Face Pull
2
1
8-12 reps
8-12 reps
RPE 10
4
Seated Cable Row (One Arm)
2
1
12-15 reps
12-99 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
6
Shrug (Barbell)
2
1
12-15 reps
12-99 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
2
Hip Thrust (Barbell)
3
8-12 reps
3
Leg Extension
2
1
8-12 reps
8-99 reps
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
2
Incline Curl (Dumbbell)
3
12-15 reps
3
Tricep Pushdown (Cable)
3
12-15 reps
4
Preacher Curl (Dumbbell)
3
12-15 reps
5
Rope Hammer Curl
3
12-15 reps
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
2
Hip Thrust (Barbell)
3
8-12 reps
3
Leg Extension
2
1
8-12 reps
8-99 reps
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
2
Incline Curl (Dumbbell)
3
12-15 reps
3
Tricep Pushdown (Cable)
3
12-15 reps
4
Preacher Curl (Dumbbell)
3
12-15 reps
5
Rope Hammer Curl
3
12-15 reps
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
2
Hip Thrust (Barbell)
3
8-12 reps
3
Leg Extension
2
1
8-12 reps
8-99 reps
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
2
Incline Curl (Dumbbell)
3
12-15 reps
3
Tricep Pushdown (Cable)
3
12-15 reps
4
Preacher Curl (Dumbbell)
3
12-15 reps
5
Rope Hammer Curl
3
12-15 reps
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
2
Hip Thrust (Barbell)
3
8-12 reps
3
Leg Extension
2
1
8-12 reps
8-99 reps
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
2
Incline Curl (Dumbbell)
3
12-15 reps
3
Tricep Pushdown (Cable)
3
12-15 reps
4
Preacher Curl (Dumbbell)
3
12-15 reps
5
Rope Hammer Curl
3
12-15 reps
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
2
Hip Thrust (Barbell)
3
8-12 reps
3
Leg Extension
2
1
8-12 reps
8-99 reps
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
2
Incline Curl (Dumbbell)
3
12-15 reps
3
Tricep Pushdown (Cable)
3
12-15 reps
4
Preacher Curl (Dumbbell)
3
12-15 reps
5
Rope Hammer Curl
3
12-15 reps
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
2
Hip Thrust (Barbell)
3
8-12 reps
3
Leg Extension
2
1
8-12 reps
8-99 reps
RPE 10
4
Hamstring Curl
2
1
8-12 reps
8-99 reps
RPE 10
5
Reverse Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
12-15 reps
2
Incline Curl (Dumbbell)
3
12-15 reps
3
Tricep Pushdown (Cable)
3
12-15 reps
4
Preacher Curl (Dumbbell)
3
12-15 reps
5
Rope Hammer Curl
3
12-15 reps
6
Reverse Wrist Curl (Barbell)
3
12-15 reps
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown (Single Arm)2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
3
Face Pull2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Row (Cable)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Reverse Pec Deck3 Sets
8-12 Reps
6
Shrug (Barbell)2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
3
Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Pec Deck (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
5
Lateral Raise (Dumbbell)2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
6
Lateral Raise (Cable)2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 4
1
Pull-Up (Weighted)2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
2
Lat Pulldown2 Sets
1 Set
12-15 Reps
12-15 Reps
@10
3
Face Pull2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Seated Cable Row (One Arm)2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
5
Reverse Pec Deck3 Sets
8-12 Reps
6
Shrug (Barbell)2 Sets
1 Set
12-15 Reps
12-99 Reps
@10
Day 5
1
Leg Press (45 Degrees)3 Sets
8-12 Reps
2
Hip Thrust (Barbell)3 Sets
8-12 Reps
3
Leg Extension2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
4
Hamstring Curl2 Sets
1 Set
8-12 Reps
8-99 Reps
@10
5
Reverse Lunge (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
6
Standing Calf Raise3 Sets
8-12 Reps