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Spartan V (1.5)

by Spartan 013
6 athletes joined

Program Description

2nd Phase of the mass building protocol The new class of Spartan training continues. This multi phase program will build you into a futuristic elite warrior ready for your own suit of power armor. Phase 1,1.5 A hypertrophy program to pack on pounds of muscle. Phase 2 A strength protocol to make sure you are Spartan strong. Phase 3 A performance protocol to enhance speed, endurance, athletic and combat performance. Each Phase can be repeated or cycled to achieve the results you want. (This program won't give you the body of a 7' genetically engendered, bionically enhanced super soldier with unbreakable bones but it will hopefully make you bigger, stronger and more prepared for life's every day battles. ) Take rest days as needed. 3 days on 1 day off is a good start. Start at 15 to 20 reps matching first reps each set adding 1 to 2 reps each week to first set. Raising the weight if you can get more than 25 reps. Rep rir (reps in reserve) 3 then rir 2 Rep range 15 to 20 building to 20 to 25 If you are fully recovered and feel you need more stimulus you could add up to 6 sets of each exercise. Start with 3 sets if 4 sets are too many. Week 8 is a deload week, less sets lower weight same reps.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2024 08:14
  • Last Edited
    Sep 03, 2024 10:50
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
2
Seated Dumbbell Curl
4
15-20 reps
RPE 7
3
Skull Crusher
4
15-20 reps
RPE 7
4
Wrist Curls
4
15-20 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 7
6
Chest Fly (Dumbbell)
4
15-20 reps
RPE 7
7
Pullover (Dumbbell)
4
15-20 reps
RPE 7
8
Rear Delt Row
4
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
2
Seated Dumbbell Curl
4
15-20 reps
RPE 7
3
Skull Crusher
4
15-20 reps
RPE 7
4
Wrist Curls
4
15-20 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 7
6
Chest Fly (Dumbbell)
4
15-20 reps
RPE 7
7
Pullover (Dumbbell)
4
15-20 reps
RPE 7
8
Rear Delt Row
4
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
2
Seated Dumbbell Curl
4
15-20 reps
RPE 7
3
Skull Crusher
4
15-20 reps
RPE 7
4
Wrist Curls
4
15-20 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 7
6
Chest Fly (Dumbbell)
4
15-20 reps
RPE 7
7
Pullover (Dumbbell)
4
15-20 reps
RPE 7
8
Rear Delt Row
4
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
2
Seated Dumbbell Curl
4
15-20 reps
RPE 7
3
Skull Crusher
4
15-20 reps
RPE 7
4
Wrist Curls
4
15-20 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 7
6
Chest Fly (Dumbbell)
4
15-20 reps
RPE 7
7
Pullover (Dumbbell)
4
15-20 reps
RPE 7
8
Rear Delt Row
4
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20-25 reps
RPE 7.5
2
Seated Dumbbell Curl
4
20-25 reps
RPE 7.5
3
Skull Crusher
4
20-25 reps
RPE 7.5
4
Wrist Curls
4
20-25 reps
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
4
20-25 reps
RPE 7.5
6
Chest Fly (Dumbbell)
4
20-25 reps
RPE 7.5
7
Pullover (Dumbbell)
4
20-25 reps
RPE 7.5
8
Rear Delt Row
4
20-25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20-25 reps
RPE 7.5
2
Seated Dumbbell Curl
4
20-25 reps
RPE 7.5
3
Skull Crusher
4
20-25 reps
RPE 7.5
4
Wrist Curls
4
20-25 reps
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
4
20-25 reps
RPE 7.5
6
Chest Fly (Dumbbell)
4
20-25 reps
RPE 7.5
7
Pullover (Dumbbell)
4
20-25 reps
RPE 7.5
8
Rear Delt Row
4
20-25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20-25 reps
RPE 7.5
2
Seated Dumbbell Curl
4
20-25 reps
RPE 7.5
3
Skull Crusher
4
20-25 reps
RPE 7.5
4
Wrist Curls
4
20-25 reps
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
4
20-25 reps
RPE 7.5
6
Chest Fly (Dumbbell)
4
20-25 reps
RPE 7.5
7
Pullover (Dumbbell)
4
20-25 reps
RPE 7.5
8
Rear Delt Row
4
20-25 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 6
2
Seated Dumbbell Curl
2
20-25 reps
RPE 6
3
Skull Crusher
2
20-25 reps
RPE 6
4
Wrist Curls
2
20-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
20-25 reps
RPE 6
6
Chest Fly (Dumbbell)
2
20-25 reps
RPE 6
7
Pullover (Dumbbell)
2
20-25 reps
RPE 6
8
Rear Delt Row
2
20-25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-8 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-8 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-8 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-8 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
12-15 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7.5
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
4
Standing Calf Raise
3
15-20 reps
RPE 7.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
12-15 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7.5
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
4
Standing Calf Raise
3
15-20 reps
RPE 7.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
12-15 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 7.5
3
Split Squat (Dumbbell)
3
8-12 reps
RPE 7.5
4
Standing Calf Raise
3
15-20 reps
RPE 7.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
12-15 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 6.5
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 6.5
4
Standing Calf Raise
2
15-20 reps
RPE 6.5
5
Shrug (Dumbbell)
2
15-20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15-20 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 7
5
Upright Row (Dumbbell)
4
15-20 reps
RPE 7
6
Lying Rear Lateral Raise
4
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15-20 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 7
5
Upright Row (Dumbbell)
4
15-20 reps
RPE 7
6
Lying Rear Lateral Raise
4
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15-20 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 7
5
Upright Row (Dumbbell)
4
15-20 reps
RPE 7
6
Lying Rear Lateral Raise
4
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15-20 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 7
5
Upright Row (Dumbbell)
4
15-20 reps
RPE 7
6
Lying Rear Lateral Raise
4
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
20-25 reps
RPE 7.5
2
Chest Supported Row (Dumbbell)
4
20-25 reps
RPE 7.5
3
Incline Curl (Dumbbell)
4
20-25 reps
RPE 7.5
4
Incline Tricep Extension (Dumbbell)
4
20-25 reps
RPE 7.5
5
Upright Row (Dumbbell)
4
20-25 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
20-25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
20-25 reps
RPE 7.5
2
Chest Supported Row (Dumbbell)
4
20-25 reps
RPE 7.5
3
Incline Curl (Dumbbell)
4
20-25 reps
RPE 7.5
4
Incline Tricep Extension (Dumbbell)
4
20-25 reps
RPE 7.5
5
Upright Row (Dumbbell)
4
20-25 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
20-25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
20-25 reps
RPE 7.5
2
Chest Supported Row (Dumbbell)
4
20-25 reps
RPE 7.5
3
Incline Curl (Dumbbell)
4
20-25 reps
RPE 7.5
4
Incline Tricep Extension (Dumbbell)
4
20-25 reps
RPE 7.5
5
Upright Row (Dumbbell)
4
20-25 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
20-25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
20-25 reps
RPE 6.5
2
Chest Supported Row (Dumbbell)
2
20-25 reps
RPE 6.5
3
Incline Curl (Dumbbell)
2
20-25 reps
RPE 6.5
4
Incline Tricep Extension (Dumbbell)
2
20-25 reps
RPE 6.5
5
Upright Row (Dumbbell)
2
20-25 reps
RPE 6.5
6
Lying Rear Lateral Raise
2
20-25 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
2
Seated Dumbbell Curl
4
15-20 reps
RPE 7
3
Skull Crusher
4
15-20 reps
RPE 7
4
Wrist Curls
4
15-20 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 7
6
Chest Fly (Dumbbell)
4
15-20 reps
RPE 7
7
Pullover (Dumbbell)
4
15-20 reps
RPE 7
8
Rear Delt Row
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
2
Seated Dumbbell Curl
4
15-20 reps
RPE 7
3
Skull Crusher
4
15-20 reps
RPE 7
4
Wrist Curls
4
15-20 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 7
6
Chest Fly (Dumbbell)
4
15-20 reps
RPE 7
7
Pullover (Dumbbell)
4
15-20 reps
RPE 7
8
Rear Delt Row
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
2
Seated Dumbbell Curl
4
15-20 reps
RPE 7
3
Skull Crusher
4
15-20 reps
RPE 7
4
Wrist Curls
4
15-20 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 7
6
Chest Fly (Dumbbell)
4
15-20 reps
RPE 7
7
Pullover (Dumbbell)
4
15-20 reps
RPE 7
8
Rear Delt Row
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
2
Seated Dumbbell Curl
4
15-20 reps
RPE 7
3
Skull Crusher
4
15-20 reps
RPE 7
4
Wrist Curls
4
15-20 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
4
15-20 reps
RPE 7
6
Chest Fly (Dumbbell)
4
15-20 reps
RPE 7
7
Pullover (Dumbbell)
4
15-20 reps
RPE 7
8
Rear Delt Row
4
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20-25 reps
RPE 7.5
2
Seated Dumbbell Curl
4
20-25 reps
RPE 7.5
3
Skull Crusher
4
20-25 reps
RPE 7.5
4
Wrist Curls
4
20-25 reps
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
4
20-25 reps
RPE 7.5
6
Chest Fly (Dumbbell)
4
20-25 reps
RPE 7.5
7
Pullover (Dumbbell)
4
20-25 reps
RPE 7.5
8
Rear Delt Row
4
20-25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20-25 reps
RPE 7.5
2
Seated Dumbbell Curl
4
20-25 reps
RPE 7.5
3
Skull Crusher
4
20-25 reps
RPE 7.5
4
Wrist Curls
4
20-25 reps
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
4
20-25 reps
RPE 7.5
6
Chest Fly (Dumbbell)
4
20-25 reps
RPE 7.5
7
Pullover (Dumbbell)
4
20-25 reps
RPE 7.5
8
Rear Delt Row
4
20-25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20-25 reps
RPE 7.5
2
Seated Dumbbell Curl
4
20-25 reps
RPE 7.5
3
Skull Crusher
4
20-25 reps
RPE 7.5
4
Wrist Curls
4
20-25 reps
RPE 7.5
5
Reverse Wrist Curl (Dumbbell)
4
20-25 reps
RPE 7.5
6
Chest Fly (Dumbbell)
4
20-25 reps
RPE 7.5
7
Pullover (Dumbbell)
4
20-25 reps
RPE 7.5
8
Rear Delt Row
4
20-25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
20-25 reps
RPE 6
2
Seated Dumbbell Curl
2
20-25 reps
RPE 6
3
Skull Crusher
2
20-25 reps
RPE 6
4
Wrist Curls
2
20-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
20-25 reps
RPE 6
6
Chest Fly (Dumbbell)
2
20-25 reps
RPE 6
7
Pullover (Dumbbell)
2
20-25 reps
RPE 6
8
Rear Delt Row
2
20-25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-8 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-8 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-8 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8-10 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
3
Split Squat (Dumbbell)
3
6-8 reps
RPE 7
4
Standing Calf Raise
3
12-15 reps
RPE 7
5
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
12-15 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
1
12-15 reps
RPE 7.5
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
12-15 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
1
12-15 reps
RPE 7.5
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
12-15 reps
RPE 7.5
2
Romanian Deadlift (Dumbbell)
1
12-15 reps
RPE 7.5
3
Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Standing Calf Raise
3
15-20 reps
RPE 7.5
5
Shrug (Dumbbell)
3
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
12-15 reps
RPE 6.5
2
Romanian Deadlift (Dumbbell)
2
12-15 reps
RPE 6.5
3
Split Squat (Dumbbell)
2
8-12 reps
RPE 6.5
4
Standing Calf Raise
2
15-20 reps
RPE 6.5
5
Shrug (Dumbbell)
2
15-20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15-20 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 7
5
Upright Row (Dumbbell)
4
15-20 reps
RPE 7
6
Lying Rear Lateral Raise
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15-20 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 7
5
Upright Row (Dumbbell)
4
15-20 reps
RPE 7
6
Lying Rear Lateral Raise
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15-20 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 7
5
Upright Row (Dumbbell)
4
15-20 reps
RPE 7
6
Lying Rear Lateral Raise
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15-20 reps
RPE 7
2
Chest Supported Row (Dumbbell)
4
15-20 reps
RPE 7
3
Incline Curl (Dumbbell)
4
15-20 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
4
15-20 reps
RPE 7
5
Upright Row (Dumbbell)
4
15-20 reps
RPE 7
6
Lying Rear Lateral Raise
4
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
20-25 reps
RPE 7.5
2
Chest Supported Row (Dumbbell)
4
20-25 reps
RPE 7.5
3
Incline Curl (Dumbbell)
4
20-25 reps
RPE 7.5
4
Incline Tricep Extension (Dumbbell)
4
20-25 reps
RPE 7.5
5
Upright Row (Dumbbell)
4
20-25 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
20-25 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
20-25 reps
RPE 7.5
2
Chest Supported Row (Dumbbell)
4
20-25 reps
RPE 7.5
3
Incline Curl (Dumbbell)
4
20-25 reps
RPE 7.5
4
Incline Tricep Extension (Dumbbell)
4
20-25 reps
RPE 7.5
5
Upright Row (Dumbbell)
4
20-25 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
20-25 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
20-25 reps
RPE 7.5
2
Chest Supported Row (Dumbbell)
4
20-25 reps
RPE 7.5
3
Incline Curl (Dumbbell)
4
20-25 reps
RPE 7.5
4
Incline Tricep Extension (Dumbbell)
4
20-25 reps
RPE 7.5
5
Upright Row (Dumbbell)
4
20-25 reps
RPE 7.5
6
Lying Rear Lateral Raise
4
20-25 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
20-25 reps
RPE 6.5
2
Chest Supported Row (Dumbbell)
2
20-25 reps
RPE 6.5
3
Incline Curl (Dumbbell)
2
20-25 reps
RPE 6.5
4
Incline Tricep Extension (Dumbbell)
2
20-25 reps
RPE 6.5
5
Upright Row (Dumbbell)
2
20-25 reps
RPE 6.5
6
Lying Rear Lateral Raise
2
20-25 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 5
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7