Program Description
Just get bigger
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 16, 2024 10:11
- Last EditedSep 01, 2024 10:17
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 (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)3 Sets
10 Reps
@8
2
Leg Press3 Sets
12 Reps
@9
3
Seated Calf Raise3 Sets
15 Reps
@7.5
4
Leg Curl3 Sets
12 Reps
@8
5
Decline Crunch3 Sets
20 Reps
@7
6
Oblique Crunch3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8
3
Chest Fly (Cable)3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)3 Sets
12 Reps
@8
5
Lateral Raise (Cable)3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)3 Sets
15 Reps
@8.5
Day 2
1
Chin-Up (Bodyweight)3 Sets
12 Reps
@8
2
Dumbbell Row3 Sets
12 Reps
@8
3
Lat Pulldown3 Sets
12 Reps
@8
4
T-Bar Row3 Sets
12 Reps
@8
5
Reserve Fly3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)3 Sets
15 Reps
@8
7
Preacher Curl3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)3 Sets
10 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)3 Sets
12 Reps
@8
3
Chest Press (Machine)3 Sets
12 Reps
@8
4
Arnold Press3 Sets
12 Reps
@8
5
Front Raise3 Sets
12 Reps
@8
6
Bench Press (Close Grip)3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)3 Sets
15 Reps
@8
Day 5
1
Seated Row (Machine)3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)3 Sets
12 Reps
@8.5
4
Seated Row (Cable)3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
@7.5
6
Face Pull3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)3 Sets
12 Reps
@7.5
8
Hammer Curl3 Sets
12 Reps
@7.5