← Beginner Program
Week 6
Ramping blockIntro / deloadIntro / deload week.
Intro / deload week — sets stop short of failure to learn the lifts and recover. Use lighter loads and leave reps in the tank.
Monday — Upper (Strength Focus)
7 exercises
0145° Incline DB Press
1sets8-10repsRPE 63-5 minrest
02Pec Deck
1sets10-12repsRPE 71-2 minrest
03Dual-Handle Lat Pulldown
1sets10-12repsRPE 62-3 minrest
04High-Cable Lateral Raise
1sets10-12repsRPE 61-2 minrest
05Smith Machine Row
1sets8-10repsRPE 62-3 minrest
06Overhead Cable Triceps Extension (Bar)
1sets10-12repsRPE 71-2 minrest
07Bayesian Cable Curl
1sets10-12repsRPE 71-2 minrest
Tuesday — Lower (Strength Focus)
6 exercises
01Lying Leg Curl
1sets10-12repsRPE 71-2 minrest
02Smith Machine Static Lunge w/ Elevated Front Foot
1sets8-10repsRPE 63-5 minrest
0345° Hyperextension
1sets8-10repsRPE 62-3 minrest
04Leg Extension
1sets10-12repsRPE 71-2 minrest
05Leg Press Calf Press
1sets8-10repsRPE 71-2 minrest
06Machine Crunch
1sets10-12repsRPE 71-2 minrest
Thursday — Pull (Hypertrophy Focus)
6 exercises
01Lean-Back Lat Pulldown
1sets10-12repsRPE 62-3 minrest
02Chest-Supported T-Bar Row
1sets10-12repsRPE 62-3 minrest
031-Arm 45° Cable Rear Delt Flye
1sets12-15repsRPE 71-2 minrest
04Cable Paused Shrug-In
1sets12-15repsRPE 61-2 minrest
05Cable Rope Hammer Curl
1sets12-15repsRPE 71-2 minrest
06DB Concentration Curl
1sets15-20repsRPE 71-2 minrest
Friday — Push (Hypertrophy Focus)
7 exercises
01Machine Chest Press
1sets10-12repsRPE 63-5 minrest
02Seated DB Shoulder Press
1sets10-12repsRPE 62-3 minrest
03Bottom-Half Seated Cable Flye
1sets12-15repsRPE 71-2 minrest
04High-Cable Lateral Raise
1sets12-15repsRPE 71-2 minrest
05EZ-Bar Skull Crusher
1sets12-15repsRPE 71-2 minrest
06Triceps Pressdown (Bar)
1sets15-20repsRPE 71-2 minrest
07Ab Wheel Rollout
1sets12-15repsRPE 71-2 minrest
