Program Description
To get big
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 17, 2024 10:03
- Last EditedMay 21, 2024 11:53
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
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Decline Push Up3 Sets
10-12 Reps
@9
2
Pull-Up (Band)3 Sets
6-10 Reps
@9
3
Chin-Up Band3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)3 Sets
8-10 Reps
@9
5
Dip (Assisted)3 Sets
6-10 Reps
@9
6
Inverted Row3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
@9
3
Deficit Push Up3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)3 Sets
10-12 Reps
@9
5
Seated Calf Raise3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up3 Sets
10-12 Reps
@9
2
Pull-Up (Band)3 Sets
6-10 Reps
@9
3
Chin-Up Band3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)3 Sets
8-10 Reps
@9
5
Dip (Assisted)3 Sets
6-10 Reps
@9
6
Inverted Row3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)3 Sets
8-10 Reps
@9
3
Deficit Push Up3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)3 Sets
10-12 Reps
@9
5
Seated Calf Raise3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)3 Sets
10-12 Reps
@9