Scribd
Upload
33 views3 pages

12 Week Program All Routine by Jamal

Uploaded by

nadimhasan83292
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
33 views3 pages

12 Week Program All Routine by Jamal

Uploaded by

nadimhasan83292
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 3

WEEK1

DAY1 SETS REPS WEIGHT %/RPE


SQUAT 1 3 144 80%
SQUAT 1 5 115 95%
SQUAT 3 5 110 6
CLOSE GRIP BENCH PRESS 1 6 76 90%
CLOSE GRIP BENCH PRESS 3 8 70 6.5
BULGARIAN SPLIT SQUAT 1 10 20 7
BULGARIAN SPLIT SQUAT 3 12 22 7
DB HAMMER CURLS 4 15 10 7
REAR DELT FLYS 3 15 27 7
CABLE CRUNCHES 3 15 10 ?

WEEK1
DAY3 SETS REPS WEIGHT %/RPE
PAUSED SQUAT 1 2 100 95%
PAUSED SQUAT 1 5 95 90%
PAUSED SQUAT 3 7 85 6
BENCH PRESS 1 6 91 92%
BENCH PRESS 3 6 83.5 6
INCLINE DB PRESS 3 12 25 -
PEC DECK FLAY 3 15 32 -
TRICEP PUSHDOWNS 4 15 30 -
DB SIDE RAISES 4 15 7.5 -
PLANKS 3 30s-60s body weight -
WEEK1
DAY2 SETS REPS WEIGHT %/RPE
BENCH PRESS 1 4 105 90%
BENCH PRESS 4 6 95 6.5
PAUSED DEADLIFT 1 2 110 90%
PAUSED DEADLIFT 1 5 100 95%
PAUSED DEADLIFT 1 5 95 95%
PAUSED DEADLIFT 2 6 90 6.5
INCLINE BARBELL PRESS 4 10 40 ?
NEUTRAL GRIP PULL-DOWNS 1 10 40 ?
CHEST SUPPORTED ROWS 4 12 15 ?
SINGLE LEG HAMSTRING CURLS 3 12 40 ?
CABLE CRUNCHES 3 15 10 ?
https://docs.google.com/spreadsheets/d/1VYbxgNW-WAnSBlFn3-zwrkcOp2QaKnYD71eIs7Qu_NQ/htmlview#

You might also like