5.0
(1 rating)
Program Description
The purpose of this program is to build your physique and your mindset.
Program Overview
- LevelIntermediate
- GoalAthletics, Muscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedOct 02, 2024 07:36
- Last EditedJan 01, 2025 03:48
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 (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)3 Sets
10 Reps
@8
3
Chest Fly (Machine)3 Sets
10 Reps
@8
4
Chest Press (Machine)3 Sets
10 Reps
@8
5
Pull-Up (Assisted)3 Sets
10 Reps
@8
6
Dip (Assisted)3 Sets
10 Reps
@8
7
Lat Pulldown3 Sets
10 Reps
@8
8
Back Extension3 Sets
10 Reps
@8
9
Seated Row (Cable)3 Sets
10 Reps
@8
10
Abs Crunch (Machine)4 Sets
25 Reps
@8
Day 3
1
Lunge (Barbell)3 Sets
10 Reps
@8
2
Squat (Barbell)3 Sets
10 Reps
@8
3
Deadlift (Barbell)3 Sets
10 Reps
@8
4
Leg Curl3 Sets
10 Reps
@8
5
Leg Extension3 Sets
10 Reps
@8
6
Standing Calf Raise3 Sets
10 Reps
@8
7
Back Extension3 Sets
10 Reps
@8
8
Abs Crunch (Machine)4 Sets
25 Reps
@8
Day 4
1
Bench Press (Barbell)3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)3 Sets
10 Reps
@8
3
Chest Fly (Machine)3 Sets
10 Reps
@8
4
Chest Press (Machine)3 Sets
10 Reps
@8
5
Pull-Up (Assisted)3 Sets
10 Reps
@8
6
Dip (Assisted)3 Sets
10 Reps
@8
7
Lat Pulldown3 Sets
10 Reps
@8
8
Back Extension3 Sets
10 Reps
@8
9
Seated Row (Cable)3 Sets
10 Reps
@8
10
Abs Crunch (Machine)4 Sets
25 Reps
@8
Day 6
1
Lunge (Barbell)3 Sets
10 Reps
@8
2
Squat (Barbell)3 Sets
10 Reps
@8
3
Deadlift (Barbell)3 Sets
10 Reps
@8
4
Leg Curl3 Sets
10 Reps
@8
5
Leg Extension3 Sets
10 Reps
@8
6
Standing Calf Raise3 Sets
10 Reps
@8
7
Back Extension3 Sets
10 Reps
@8
8
Abs Crunch (Machine)4 Sets
25 Reps
@8
Day 5
1
Lateral Raise (Cable)3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)3 Sets
10 Reps
@8
4
Tricep Extension (Cable)3 Sets
10 Reps
@8
5
Wrist Curls3 Sets
10 Reps
@8
6
Reverse Wrist Curl3 Sets
10 Reps
@8
7
Overhead Press (Barbell)3 Sets
10 Reps
@8
8
Abs Crunch (Machine)4 Sets
25 Reps
@8
Day 2
1
Lateral Raise (Cable)3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)3 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)3 Sets
10 Reps
@8
4
Tricep Extension (Cable)3 Sets
10 Reps
@8
5
Wrist Curls3 Sets
10 Reps
@8
6
Reverse Wrist Curl3 Sets
10 Reps
@8
7
Overhead Press (Barbell)3 Sets
10 Reps
@8
8
Abs Crunch (Machine)4 Sets
25 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00Â /Â 5
Christian G.Age 21, Man
2 months ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great program