Program Description
Simple progression work
Program Overview
- LevelNovice
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 21, 2024 11:57
- Last EditedMay 15, 2024 05:44
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 (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
15 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8.5
5
One Arm Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Face Pull
4
15 reps
RPE 8
7
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Arnold Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Decline Bench Press (Dumbbell)
4
8 reps
RPE 8
4A
Cable Crossover
4
15 reps
RPE 8
4B
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5A
Face Pull
4
15 reps
RPE 8
5B
Tricep Pushdown (Cable)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
1
2
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
4A
Hammer Curl
4
15 reps
RPE 8
4B
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
5A
Y Raise
4
15 reps
RPE 8
5B
Concentration Curl
3
1
12 reps
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Curl
4
15 reps
RPE 8
2B
Leg Extension
4
15 reps
RPE 8
3
Leg Press
2
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Pistol Squat
4
10 reps
RPE 8
5
Lunge (Dumbbell)
4
10 reps
RPE 8
6A
Seated Calf Raise
4
15 reps
RPE 8
6B
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@8
3
Pec Deck (Machine)4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)4 Sets
15 Reps
@8
6
Face Pull4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)4 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)4 Sets
8 Reps
@8
4A
Cable Crossover4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)4 Sets
15 Reps
@8
5A
Face Pull4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)4 Sets
15 Reps
@8
Day 5
1
Barbell Row2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)4 Sets
12 Reps
@8
4A
Hammer Curl4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)4 Sets
15 Reps
@8
5A
Y Raise4 Sets
15 Reps
@8
5B
Concentration Curl3 Sets
1 Set
12 Reps
12 Reps
@8
Day 2
1
Barbell Row2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)4 Sets
12 Reps
@8
4A
Hammer Curl4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)4 Sets
15 Reps
@8
5A
Y Raise4 Sets
15 Reps
@8
5B
Concentration Curl3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl4 Sets
15 Reps
@8
2B
Leg Extension4 Sets
15 Reps
@8
3
Leg Press2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat4 Sets
10 Reps
@8
5
Lunge (Dumbbell)4 Sets
10 Reps
@8
6A
Seated Calf Raise4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@8
Day 3
2A
Leg Curl4 Sets
15 Reps
@8
2B
Leg Extension4 Sets
15 Reps
@8
3
Leg Press2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat4 Sets
10 Reps
@8
5
Lunge (Dumbbell)4 Sets
10 Reps
@8
6A
Seated Calf Raise4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@8