Program Description
This program is aimed at individuals with slow muscle development, weak muscle recovery, who are natural (non-hormonal users), and have a lot of free time during the day.
Program Overview
- LevelAdvanced, Novice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 22, 2024 10:07
- Last EditedMay 07, 2024 10:04
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
2 reps
1 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
3
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
5
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
RPE 7.5
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Incline Fly Press (Dumbbell)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6.5
RPE 7
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
5
Push Up
2
2
20 reps
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Chin-Up (Assisted)
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Bent Over Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bent Over Row (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
2
Monastery Tricep Extension
1
1
1
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Arm Tricep Extension (Cable)
1
1
1
1
15 reps
12 reps
10 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 6
4
Dip (Assisted)
2
2
18 reps
15 reps
5
Preacher Curl (Barbell)
1
1
1
1
15 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
6
Bicep Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
7
Hammer Curl
1
1
1
15 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
2
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
18 reps
RPE 6
RPE 6.5
RPE 7.5
3
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8-9.5
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 8-9
RPE 8-9
5
High Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Plank
2
1
1 mins
1.3 mins
7
Sit Up
1
1
1
20 reps
18 reps
16 reps
8
Decline Crunch
1
1
1
18 reps
15 reps
12 reps
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8
2
Leg Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
3
Leg Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Leg Press1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8.5
5
Romanian Deadlift (Barbell)1 Set
1 Set
10 Reps
10 Reps
@6
@7
Day 2
1
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
2
Bench Press (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Incline Fly Press (Dumbbell)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6.5
@7
4
Cable Crossover1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
5
Push Up2 Sets
2 Sets
20 Reps
15 Reps
Day 3
1
Single Arm Iso Row1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Lat Pulldown1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7.5
@8.5
3
Chin-Up (Assisted)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Bent Over Row (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
5
Bent Over Row (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
6
Seated Row (Cable)1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@6
@6
@6
Day 4
1
Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
2
Monastery Tricep Extension1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
3
Single Arm Tricep Extension (Cable)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
20 Reps
@6
@7
@8
@6
4
Dip (Assisted)2 Sets
2 Sets
18 Reps
15 Reps
5
Preacher Curl (Barbell)1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6
@7
@7.5
@8
6
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
7
Hammer Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@6.5
@7
@7.5
Day 5
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
18 Reps
@6
@6.5
@7.5
2
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7.5
@8
3
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
@8-9.5
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7-8
@8-9
@8-9
5
High Pull1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Plank2 Sets
1 Set
1 mins
1.3 mins
7
Sit Up1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
8
Decline Crunch1 Set
1 Set
1 Set
18 Reps
15 Reps
12 Reps