← Beginner Program

Week 10

Ramping block

Training days

Monday — Upper (Strength Focus)

7 exercises

45° Incline DB Press

0145° Incline DB Press

3sets8-10repsRPE 7-83-5 minrest

Pec Deck

02Pec Deck

2sets10-12repsRPE 8-91-2 minrest

Dual-Handle Lat Pulldown

03Dual-Handle Lat Pulldown

3sets10-12repsRPE 7-82-3 minrest

High-Cable Lateral Raise

04High-Cable Lateral Raise

2sets10-12repsRPE 101-2 minrest

Smith Machine Row

05Smith Machine Row

2sets8-10repsRPE 7-82-3 minrest

Overhead Cable Triceps Extension (Bar)

06Overhead Cable Triceps Extension (Bar)

2sets10-12repsRPE 101-2 minrest

Bayesian Cable Curl

07Bayesian Cable Curl

2sets10-12repsRPE 101-2 minrest

Tuesday — Lower (Strength Focus)

6 exercises

Lying Leg Curl

01Lying Leg Curl

2sets10-12repsRPE 8-91-2 minrest

Smith Machine Static Lunge w/ Elevated Front Foot

02Smith Machine Static Lunge w/ Elevated Front Foot

3sets8-10repsRPE 7-83-5 minrest

45° Hyperextension

0345° Hyperextension

3sets8-10repsRPE 7-82-3 minrest

Leg Extension

04Leg Extension

2sets10-12repsRPE 101-2 minrest

Leg Press Calf Press

05Leg Press Calf Press

2sets8-10repsRPE 101-2 minrest

Machine Crunch

06Machine Crunch

2sets10-12repsRPE 101-2 minrest

Thursday — Pull (Hypertrophy Focus)

6 exercises

Lean-Back Lat Pulldown

01Lean-Back Lat Pulldown

2sets10-12repsRPE 7-82-3 minrest

Chest-Supported T-Bar Row

02Chest-Supported T-Bar Row

3sets10-12repsRPE 102-3 minrest

1-Arm 45° Cable Rear Delt Flye

031-Arm 45° Cable Rear Delt Flye

2sets12-15repsRPE 101-2 minrest

Cable Paused Shrug-In

04Cable Paused Shrug-In

2sets12-15repsRPE 8-91-2 minrest

Cable Rope Hammer Curl

05Cable Rope Hammer Curl

3sets12-15repsRPE 8-91-2 minrest

DB Concentration Curl

06DB Concentration Curl

2sets15-20repsRPE 101-2 minrest

Friday — Push (Hypertrophy Focus)

7 exercises

Machine Chest Press

01Machine Chest Press

3sets10-12repsRPE 7-83-5 minrest

Seated DB Shoulder Press

02Seated DB Shoulder Press

2sets10-12repsRPE 7-82-3 minrest

Bottom-Half Seated Cable Flye

03Bottom-Half Seated Cable Flye

2sets12-15repsRPE 101-2 minrest

High-Cable Lateral Raise

04High-Cable Lateral Raise

2sets12-15repsRPE 101-2 minrest

EZ-Bar Skull Crusher

05EZ-Bar Skull Crusher

3sets12-15repsRPE 8-91-2 minrest

Triceps Pressdown (Bar)

06Triceps Pressdown (Bar)

2sets15-20repsRPE 101-2 minrest

Ab Wheel Rollout

07Ab Wheel Rollout

2sets12-15repsRPE 101-2 minrest

Saturday — Legs (Hypertrophy Focus)

5 exercises

Hack Squat

01Hack Squat

3sets10-12repsRPE 7-82-3 minrest

Seated Leg Curl

02Seated Leg Curl

2sets12-15repsRPE 101-2 minrest

Walking Lunge

03Walking Lunge

2sets10-12repsRPE 7-82-3 minrest

Machine Hip Abduction

04Machine Hip Abduction

2sets12-15repsRPE 101-2 minrest

Standing Calf Raise

05Standing Calf Raise

3sets12-15repsRPE 101-2 minrest