Original starter · 8 weeks
6-Day Full Gym Routine
Use barbells, dumbbells and machines six days a week for strength, size and fitness.
8weeks
6days a week
48sessions
699working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 79 | 46 | −42% |
|---|
| Total reps | 718 | 406 | −43% |
|---|
| Reps per set | 9.1 | 8.8 | −3% |
|---|
| Average RPE | 6.9 | 5.4 | −22% |
|---|
Week 1
UPPER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Pendlay Row | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Overhead Press | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Chin-Up | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Hammer Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
LOWER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Standing Calf Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Ab Wheel Rollout | 2 × 10 | RPE 6.5 | 01:00 |
|---|
UPPER VOLUME - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Machine Shoulder Press | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Cable Lateral Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
LOWER VOLUME - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Hack Squat | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Seated Leg Curl | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Leg Extension | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Pallof Press | 2 × 10 | RPE 6.5 | 01:00 |
|---|
UPPER MACHINES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Machine Row | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Preacher Curl | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Machine Triceps Extension | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Pec Deck | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Reverse Pec Deck | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
LOWER MACHINES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 3 × 6-8 | RPE 6.5 | 02:30 |
|---|
| Leg Press | 3 × 8-10 | RPE 6.5 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Hip Abduction Machine | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Seated Calf Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Machine Crunch | 2 × 10 | RPE 6.5 | 01:00 |
|---|
Week 2
UPPER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Pendlay Row | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Overhead Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Chin-Up | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Hammer Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
LOWER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Walking Lunge | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Standing Calf Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Ab Wheel Rollout | 2 × 10 | RPE 7 | 01:00 |
|---|
UPPER VOLUME - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Machine Shoulder Press | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 12-15 | RPE 8 | 01:00 |
|---|
LOWER VOLUME - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Hack Squat | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Seated Leg Curl | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Leg Extension | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Pallof Press | 2 × 10 | RPE 7 | 01:00 |
|---|
UPPER MACHINES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Machine Row | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Preacher Curl | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Machine Triceps Extension | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Pec Deck | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Reverse Pec Deck | 2 × 12-15 | RPE 8 | 01:00 |
|---|
LOWER MACHINES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Leg Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Hip Abduction Machine | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Seated Calf Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Machine Crunch | 2 × 10 | RPE 7 | 01:00 |
|---|
Week 3
UPPER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Pendlay Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Overhead Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7.5 | 01:00 |
|---|
UPPER VOLUME - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Machine Shoulder Press | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER VOLUME - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Hack Squat | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated Leg Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Pallof Press | 3 × 10 | RPE 7.5 | 01:00 |
|---|
UPPER MACHINES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Machine Row | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Preacher Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Machine Triceps Extension | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Pec Deck | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Reverse Pec Deck | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER MACHINES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Leg Press | 3 × 8-10 | RPE 8 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hip Abduction Machine | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Seated Calf Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Machine Crunch | 3 × 10 | RPE 7.5 | 01:00 |
|---|
Week 4
UPPER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Pendlay Row | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Overhead Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 8 | 01:00 |
|---|
UPPER VOLUME - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Machine Shoulder Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER VOLUME - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Hack Squat | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Leg Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Pallof Press | 3 × 10 | RPE 8 | 01:00 |
|---|
UPPER MACHINES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Machine Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Preacher Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Machine Triceps Extension | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Pec Deck | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Reverse Pec Deck | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER MACHINES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Leg Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hip Abduction Machine | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Seated Calf Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Machine Crunch | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 5
UPPER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 4-6 | RPE 6.5 | 02:30 |
|---|
| Pendlay Row | 3 × 4-6 | RPE 6.5 | 02:30 |
|---|
| Overhead Press | 3 × 6-8 | RPE 6.5 | 02:00 |
|---|
| Chin-Up | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Hammer Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
LOWER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 4-6 | RPE 6.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 6-8 | RPE 6.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Standing Calf Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Ab Wheel Rollout | 2 × 10 | RPE 6.5 | 01:00 |
|---|
UPPER VOLUME - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 6-8 | RPE 6.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 6-8 | RPE 6.5 | 02:00 |
|---|
| Machine Shoulder Press | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Lat Pulldown | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Cable Lateral Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
LOWER VOLUME - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 3 × 4-6 | RPE 6.5 | 02:30 |
|---|
| Hack Squat | 3 × 6-8 | RPE 6.5 | 02:00 |
|---|
| Seated Leg Curl | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Leg Extension | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Pallof Press | 2 × 10 | RPE 6.5 | 01:00 |
|---|
UPPER MACHINES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 3 × 6-8 | RPE 6.5 | 02:00 |
|---|
| Machine Row | 3 × 6-8 | RPE 6.5 | 02:00 |
|---|
| Preacher Curl | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Machine Triceps Extension | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Pec Deck | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Reverse Pec Deck | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
LOWER MACHINES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 3 × 4-6 | RPE 6.5 | 02:30 |
|---|
| Leg Press | 3 × 6-8 | RPE 6.5 | 02:00 |
|---|
| Lying Leg Curl | 2 × 10-12 | RPE 7 | 01:30 |
|---|
| Hip Abduction Machine | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Seated Calf Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
|---|
| Machine Crunch | 2 × 10 | RPE 6.5 | 01:00 |
|---|
Week 6
UPPER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4-6 | RPE 7.5 | 02:30 |
|---|
| Pendlay Row | 4 × 4-6 | RPE 7.5 | 02:30 |
|---|
| Overhead Press | 3 × 6-8 | RPE 7.5 | 02:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4-6 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 6-8 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 7.5 | 01:00 |
|---|
UPPER VOLUME - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 6-8 | RPE 7.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 6-8 | RPE 7.5 | 02:00 |
|---|
| Machine Shoulder Press | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER VOLUME - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 4-6 | RPE 7.5 | 02:30 |
|---|
| Hack Squat | 3 × 6-8 | RPE 7.5 | 02:00 |
|---|
| Seated Leg Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Pallof Press | 3 × 10 | RPE 7.5 | 01:00 |
|---|
UPPER MACHINES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 3 × 6-8 | RPE 7.5 | 02:00 |
|---|
| Machine Row | 3 × 6-8 | RPE 7.5 | 02:00 |
|---|
| Preacher Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Machine Triceps Extension | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Pec Deck | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Reverse Pec Deck | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
LOWER MACHINES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 4 × 4-6 | RPE 7.5 | 02:30 |
|---|
| Leg Press | 3 × 6-8 | RPE 7.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hip Abduction Machine | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Seated Calf Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Machine Crunch | 3 × 10 | RPE 7.5 | 01:00 |
|---|
Week 7
UPPER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4-6 | RPE 8.5 | 02:30 |
|---|
| Pendlay Row | 4 × 4-6 | RPE 8.5 | 02:30 |
|---|
| Overhead Press | 3 × 6-8 | RPE 8.5 | 02:00 |
|---|
| Chin-Up | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4-6 | RPE 8.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 6-8 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Standing Calf Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Ab Wheel Rollout | 3 × 10 | RPE 8 | 01:00 |
|---|
UPPER VOLUME - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 6-8 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 6-8 | RPE 8.5 | 02:00 |
|---|
| Machine Shoulder Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Lat Pulldown | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER VOLUME - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 4 × 4-6 | RPE 8.5 | 02:30 |
|---|
| Hack Squat | 3 × 6-8 | RPE 8.5 | 02:00 |
|---|
| Seated Leg Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Leg Extension | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Pallof Press | 3 × 10 | RPE 8 | 01:00 |
|---|
UPPER MACHINES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 3 × 6-8 | RPE 8.5 | 02:00 |
|---|
| Machine Row | 3 × 6-8 | RPE 8.5 | 02:00 |
|---|
| Preacher Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Machine Triceps Extension | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Pec Deck | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Reverse Pec Deck | 3 × 12-15 | RPE 9 | 01:00 |
|---|
LOWER MACHINES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 4 × 4-6 | RPE 8.5 | 02:30 |
|---|
| Leg Press | 3 × 6-8 | RPE 8.5 | 02:00 |
|---|
| Lying Leg Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hip Abduction Machine | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Seated Calf Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Machine Crunch | 3 × 10 | RPE 8 | 01:00 |
|---|
Week 8
UPPER STRENGTH - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Pendlay Row | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Overhead Press | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Chin-Up | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Hammer Curl | 1 × 12-15 | RPE 6 | 01:00 |
|---|
LOWER STRENGTH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Romanian Deadlift | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Dumbbell Walking Lunge | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Standing Calf Raise | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Ab Wheel Rollout | 1 × 10 | RPE 5 | 01:00 |
|---|
UPPER VOLUME - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Seated Cable Row | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Machine Shoulder Press | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Lat Pulldown | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Cable Lateral Raise | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Cable Triceps Pushdown | 1 × 12-15 | RPE 6 | 01:00 |
|---|
LOWER VOLUME - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Trap Bar Deadlift | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Hack Squat | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Seated Leg Curl | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Leg Extension | 1 × 12-15 | RPE 6 | 01:00 |
|---|
| Pallof Press | 1 × 10 | RPE 5 | 01:00 |
|---|
UPPER MACHINES - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Machine Chest Press | 2 × 8-10 | RPE 5 | 02:00 |
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| Machine Row | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Preacher Curl | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Machine Triceps Extension | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Pec Deck | 1 × 12-15 | RPE 6 | 01:00 |
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| Reverse Pec Deck | 1 × 12-15 | RPE 6 | 01:00 |
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LOWER MACHINES - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Hip Thrust | 2 × 6-8 | RPE 5 | 02:30 |
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| Leg Press | 2 × 8-10 | RPE 5 | 02:00 |
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| Lying Leg Curl | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Hip Abduction Machine | 1 × 12-15 | RPE 6 | 01:00 |
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| Seated Calf Raise | 1 × 12-15 | RPE 6 | 01:00 |
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| Machine Crunch | 1 × 10 | RPE 5 | 01:00 |
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