Program Description
If you can all reps from range add minimum weight on next week Focus upper body
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Athletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedApr 02, 2024 07:24
- Last EditedMay 07, 2024 10:47
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
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Barbell)
4
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 8
5
Tricep Extension (Barbell)
3
8-10 reps
RPE 7.5
6A
Tricep Rope Push Down (Cable)
2
1
10-12 reps
10-10 reps
RPE 8
RPE 8
6B
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
7
Plank
2
2 mins
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-7 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
4
Y Raise
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8.5
7
Cable Crunch
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6A
Walking Lunge
3
15 reps
RPE 8
6B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
7A
Hanging Leg Raise
2
AMRAP
RPE 9
7B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Chest Fly (Cable)
3
10-12 reps
RPE 8
5A
Walking Lunge
3
15 reps
RPE 8
5B
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 8
6A
Hanging Leg Raise
2
AMRAP
RPE 9
6B
Push Up
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 8.5
2
Barbell Row
4
8 reps
RPE 8
3
Seated Hamstring Curl
3
10-12 reps
RPE 8
4A
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
4B
Face Pull
3
10-12 reps
RPE 7.5
5
Pallof Press
3
12 reps
RPE 8
6
Hollow Hold
3
2 mins
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Chin-Up (Weighted)4 Sets
6-7 Reps
@9
2
Seated Row (Cable)3 Sets
10-12 Reps
@8
3
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@8
4
Y Raise3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)3 Sets
8-10 Reps
@8
6
Bicep Curl (Cable)2 Sets
10-12 Reps
@8.5
7
Cable Crunch3 Sets
10-12 Reps
@8.5
Day 4
1
Pull-Up (Bodyweight)4 Sets
10-12 Reps
@8.5
2
Barbell Row4 Sets
8 Reps
@8
3
Seated Hamstring Curl3 Sets
10-12 Reps
@8
4A
Bicep Curl (Dumbbell)4 Sets
8-10 Reps
@8
4B
Face Pull3 Sets
10-12 Reps
@7.5
5
Pallof Press3 Sets
12 Reps
@8
6
Hollow Hold3 Sets
2 mins
@9
Day 3
1
Front Squat (Barbell)3 Sets
6-8 Reps
@8.5
2
Bench Press (Dumbbell)3 Sets
8-10 Reps
@8.5
3
Dip (Weighted)3 Sets
6-8 Reps
@8
4
Chest Fly (Cable)3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8
6A
Walking Lunge3 Sets
15 Reps
@8
6B
Lying Tricep Extension (Barbell)3 Sets
8-10 Reps
@8
7A
Hanging Leg Raise2 Sets
AMRAP
@9
7B
Push Up2 Sets
AMRAP
@9
Day 1
1
Squat (Barbell)4 Sets
6-8 Reps
@8
2
Bench Press (Barbell)4 Sets
6-8 Reps
@8
3
Overhead Press (Barbell)3 Sets
6-8 Reps
@8
4
Incline Bench Press (Dumbbell)1 Set
2 Sets
8-10 Reps
8-10 Reps
@8
@8
5
Tricep Extension (Dumbbell)3 Sets
10-12 Reps
@8
6A
Tricep Rope Push Down (Cable)2 Sets
1 Set
10-12 Reps
10-10 Reps
@8
@8
6B
Lateral Raise (Dumbbell)3 Sets
8 Reps
@7.5
7
Plank2 Sets
2 mins
@8.5