Musculous duck wearing a t-shirt spelling TREN also called Trente

LTMB Larry's Trust Me BroUpper Body Physique Program

“This program is NOT science backed, you just have to trust me bro”
- Larry

v0.1This program is still highly in flux and not fixed yet. Visit this page for further updates.

General

"Larry's Trust Me Bro Upper Body Physique Program" is a 5 day full-body workout program focusing on chest and shoulder physique improvement while not neglecting lower body too much. It lasts 10 weeks (with two deload weeks) and is grouped into two 4-week blocks. The first block focuses on chest and the second block focuses on shoulders. Yes, it is a fullbody program 5 days a week but still split by body parts somewhat by day. Read the section Philosophy, FAQ for more infos or

Go To Program

Training Philosophy

This training plan has been programmed for natural lifters (protein and creatine are still considered natural somehow). If you are using other enhancing products, I strongly recommend against it. If you are blasting roids and you still want to follow this program, just repeat the last set of each exercise twice more.
The reason for creating this program is mainly digesting the experience of previously used full body programs.', while at the same time trying to improve some weak points but still being able to maintain Deadlift and Squat somewhat (as I enjoy Powerlifting as well). You can also use this as a 4-day program by just leaving out Day 3 (Wednesday).
Don't fuck around talking with others for more than 15–20 mins. If you need to, do it either at the start or the end.
Take your daily protein (1.5–2.2g / kg bodyweight) and your creatine (standard dose of 3–5g per day).
Be at least 300 calories in surplus, eat 5 eggs daily, increase your protein intake.
If you desperately need some calories, just eat some nuts, salad with olive oil, or double cream if you are daring.
Just trust me bro and follow the program.

FAQ

Why a fullbody program 5 days a week?

I prefer training more frequently and I do not like to split my training up and do only legs at one day as I feel after a hard deadlift or squat set I will probably not train as hard compared to splitting the leg exercises over the week. Also regarding recovery it feels great to do squat one day and then deadlift the other so no worries there.

Why do you train neck?

This program focuses on my week points (as well as some of my stroing points) and is very tailored to my needs. I have a weak looking chest and neck.

When is the program finished?

If it is marked with v1.0 version.

Why do neck in the morning at home?

Doing neck curl looks somewhat stupid and some people in the gym are not accustomed to this exercise so better to do it at home.

What if I want to train 4 times a week?

Just leave out the Wednesday.

What if I miss a training day?

If it is the Wednesday, no biggie. If you miss any other day 1 this week you will be fine, but you can still do the remaining exercises on the Wednesday if you miss a Tuesday for example. If you miss Thursday/Friday you can repeat it on Saturday if you feel like it.

Why a deload week on week 5?

Doing a fullbody program with a high frequency in push exercises for chest and shoulder, it is better to deload a bit more frequently.

LTMB Training Plan

Block 1

Chest Focus

Navigate to Block:

Block 1 Block 2

Navigate to Week:

Week 1 Week 2 Week 3 Week 4 Week 5(Deload)

Week 1

Monday

Neck Curls (Morning) front and sides

Sets/Reps

3 x 15-20

Effort

RPE7-8

Notes

I do this in the morning as the exercise is a bit weird for the gym

Deadlifts

Sets/Reps

3 x 8-10

Effort

RPE7-8 / 70% 1RepMax

Dumbbell Bench Press

Sets/Reps

4 x 5

Effort

RPE10

Cable Flies (upwards)

Sets/Reps

3 x 12

Effort

RPE7-8

Lat Cable Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Hammer Curls

Sets/Reps

3 x 12

Effort

RPE8-9

Standing Overhead Triceps Rope Extension

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	3	15-20	RPE7-8	I do this in the morning as the exercise is a bit weird for the gym
Deadlifts	3	8-10	RPE7-8 / 70% 1RepMax
Dumbbell Bench Press	4	5	RPE10
Cable Flies (upwards)	3	12	RPE7-8
Lat Cable Pullover	3	12	RPE8-9
Hammer Curls	3	12	RPE8-9
Standing Overhead Triceps Rope Extension	3	12	RPE8-9

Tuesday

Dumbbell Shoulder Press

Sets/Reps

3 x 10

Effort

RPE8

Facepulls

Sets/Reps

3 x 15

Effort

RPE7

Cable Rows

Sets/Reps

2 x 7-8

Effort

RPE8-10

Notes

heavy

Cable Rows

Sets/Reps

2 x 12

Effort

RPE7-8

Notes

light

Leg Extension (1 side each)

Sets/Reps

3 x 8

Effort

RPE8

Hamstring Curls

Sets/Reps

3 x 10

Effort

RPE8

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Shoulder Press	3	10	RPE8
Facepulls	3	15	RPE7
Cable Rows	2	7-8	RPE8-10	heavy
Cable Rows	2	12	RPE7-8	light
Leg Extension (1 side each)	3	8	RPE8
Hamstring Curls	3	10	RPE8
Cable Rope Crunches	3	15	RPE8
Barbell Shrugs	3	12	RPE8-9

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

3 x 15-20

Effort

RPE9

Lat Pulldown

Sets/Reps

3 x 12

Effort

RPE9

TRX Pushups or Regular Pushups

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

TRX Flies or PecDeck Machine

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

Cable Curls

Sets/Reps

3 x 10

Effort

RPE9-10

Triceps Rope Pushdown

Sets/Reps

3 x 15

Effort

RPE9-10

Exercise	Sets	Reps	Effort/% 1RM
Neck Curls (Morning front and sides)	3	15-20	RPE9
Lat Pulldown	3	12	RPE9
TRX Pushups or Regular Pushups	3	AMRAP	RPE10/AMRAP
TRX Flies or PecDeck Machine	3	AMRAP	RPE10/AMRAP
Cable Curls	3	10	RPE9-10
Triceps Rope Pushdown	3	15	RPE9-10

Thursday

Deadlift

Sets/Reps

3 x 10-12

Effort

60-70% 1RM

Notes

light set

Dumbbell Raises

Sets/Reps

3 x 15

Effort

RPE9-10

Facepulls

Sets/Reps

3 x 20

Effort

RPE7-8

Notes

light

Chinups

Sets/Reps

3 x 10

Effort

RPE8-10

Notes

weighte if needed

Seal Rows

Sets/Reps

3 x 10

Effort

RPE6-7

Notes

light

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	3	10-12	60-70% 1RM	light set
Dumbbell Raises	3	15	RPE9-10
Facepulls	3	20	RPE7-8	light
Chinups	3	10	RPE8-10	weighte if needed
Seal Rows	3	10	RPE6-7	light
Barbell Shrugs	3	12	RPE8-9

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

3 x 15

Effort

RPE7-8

Barbell Incline Bench

Sets/Reps

3 x 10

Effort

RPE9-10

Barbell Decline Bench

Sets/Reps

3 x 15

Effort

RPE7-8

Cable Lat Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8-9

Notes

don't go overboard with this one

Skullcrushers

Sets/Reps

3 x 15

Effort

RPE9-10

Notes

light incline 30-45%

EZ Curls

Sets/Reps

3 x 15 +5-10 (half weight)

Effort

RPE10

Notes

First 15 reps with normal weight then half weight as many as possible ~5 at least

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	3	15	RPE7-8
Barbell Incline Bench	3	10	RPE9-10
Barbell Decline Bench	3	15	RPE7-8
Cable Lat Pullover	3	12	RPE8-9
Cable Rope Crunches	3	15	RPE8-9	don't go overboard with this one
Skullcrushers	3	15	RPE9-10	light incline 30-45%
EZ Curls	3	15 +5-10 (half weight)	RPE10	First 15 reps with normal weight then half weight as many as possible ~5 at least

Week 2

Monday

Neck Curls (Morning) front and sides

Sets/Reps

3 x 15-20

Effort

RPE7-8

Notes

I do this in the morning as the exercise is a bit weird for the gym

Deadlifts

Sets/Reps

3 x 8-10

Effort

RPE7-8 / 70% 1RepMax

Dumbbell Bench Press

Sets/Reps

4 x 5

Effort

RPE10

Cable Flies (upwards)

Sets/Reps

3 x 12

Effort

RPE7-8

Lat Cable Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Hammer Curls

Sets/Reps

3 x 12

Effort

RPE8-9

Standing Overhead Triceps Rope Extension

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	3	15-20	RPE7-8	I do this in the morning as the exercise is a bit weird for the gym
Deadlifts	3	8-10	RPE7-8 / 70% 1RepMax
Dumbbell Bench Press	4	5	RPE10
Cable Flies (upwards)	3	12	RPE7-8
Lat Cable Pullover	3	12	RPE8-9
Hammer Curls	3	12	RPE8-9
Standing Overhead Triceps Rope Extension	3	12	RPE8-9

Tuesday

Dumbbell Shoulder Press

Sets/Reps

3 x 10

Effort

RPE8

Facepulls

Sets/Reps

3 x 15

Effort

RPE7

Cable Rows

Sets/Reps

2 x 7-8

Effort

RPE8-10

Notes

heavy

Cable Rows

Sets/Reps

2 x 12

Effort

RPE7-8

Notes

light

Leg Extension (1 side each)

Sets/Reps

3 x 8

Effort

RPE8

Hamstring Curls

Sets/Reps

3 x 10

Effort

RPE8

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Shoulder Press	3	10	RPE8
Facepulls	3	15	RPE7
Cable Rows	2	7-8	RPE8-10	heavy
Cable Rows	2	12	RPE7-8	light
Leg Extension (1 side each)	3	8	RPE8
Hamstring Curls	3	10	RPE8
Cable Rope Crunches	3	15	RPE8
Barbell Shrugs	3	12	RPE8-9

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

3 x 15-20

Effort

RPE9

Lat Pulldown

Sets/Reps

3 x 12

Effort

RPE9

TRX Pushups or Regular Pushups

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

TRX Flies or PecDeck Machine

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

Cable Curls

Sets/Reps

3 x 10

Effort

RPE9-10

Triceps Rope Pushdown

Sets/Reps

3 x 15

Effort

RPE9-10

Exercise	Sets	Reps	Effort/% 1RM
Neck Curls (Morning front and sides)	3	15-20	RPE9
Lat Pulldown	3	12	RPE9
TRX Pushups or Regular Pushups	3	AMRAP	RPE10/AMRAP
TRX Flies or PecDeck Machine	3	AMRAP	RPE10/AMRAP
Cable Curls	3	10	RPE9-10
Triceps Rope Pushdown	3	15	RPE9-10

Thursday

Deadlift

Sets/Reps

3 x 10-12

Effort

60-70% 1RM

Notes

light set

Dumbbell Raises

Sets/Reps

3 x 15

Effort

RPE9-10

Facepulls

Sets/Reps

3 x 20

Effort

RPE7-8

Notes

light

Chinups

Sets/Reps

3 x 10

Effort

RPE8-10

Notes

weighte if needed

Seal Rows

Sets/Reps

3 x 10

Effort

RPE6-7

Notes

light

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	3	10-12	60-70% 1RM	light set
Dumbbell Raises	3	15	RPE9-10
Facepulls	3	20	RPE7-8	light
Chinups	3	10	RPE8-10	weighte if needed
Seal Rows	3	10	RPE6-7	light
Barbell Shrugs	3	12	RPE8-9

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

3 x 15

Effort

RPE7-8

Barbell Incline Bench

Sets/Reps

3 x 10

Effort

RPE9-10

Barbell Decline Bench

Sets/Reps

3 x 15

Effort

RPE7-8

Cable Lat Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8-9

Notes

don't go overboard with this one

Skullcrushers

Sets/Reps

3 x 15

Effort

RPE9-10

Notes

light incline 30-45%

EZ Curls

Sets/Reps

3 x 15 +5-10 (half weight)

Effort

RPE10

Notes

First 15 reps with normal weight then half weight as many as possible ~5 at least

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	3	15	RPE7-8
Barbell Incline Bench	3	10	RPE9-10
Barbell Decline Bench	3	15	RPE7-8
Cable Lat Pullover	3	12	RPE8-9
Cable Rope Crunches	3	15	RPE8-9	don't go overboard with this one
Skullcrushers	3	15	RPE9-10	light incline 30-45%
EZ Curls	3	15 +5-10 (half weight)	RPE10	First 15 reps with normal weight then half weight as many as possible ~5 at least

Week 3

Monday

Neck Curls (Morning) front and sides

Sets/Reps

3 x 15-20

Effort

RPE7-8

Notes

I do this in the morning as the exercise is a bit weird for the gym

Deadlifts

Sets/Reps

3 x 8-10

Effort

RPE7-8 / 70% 1RepMax

Dumbbell Bench Press

Sets/Reps

4 x 5

Effort

RPE10

Cable Flies (upwards)

Sets/Reps

3 x 12

Effort

RPE7-8

Lat Cable Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Hammer Curls

Sets/Reps

3 x 12

Effort

RPE8-9

Standing Overhead Triceps Rope Extension

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	3	15-20	RPE7-8	I do this in the morning as the exercise is a bit weird for the gym
Deadlifts	3	8-10	RPE7-8 / 70% 1RepMax
Dumbbell Bench Press	4	5	RPE10
Cable Flies (upwards)	3	12	RPE7-8
Lat Cable Pullover	3	12	RPE8-9
Hammer Curls	3	12	RPE8-9
Standing Overhead Triceps Rope Extension	3	12	RPE8-9

Tuesday

Dumbbell Shoulder Press

Sets/Reps

3 x 10

Effort

RPE8

Facepulls

Sets/Reps

3 x 15

Effort

RPE7

Cable Rows

Sets/Reps

2 x 7-8

Effort

RPE8-10

Notes

heavy

Cable Rows

Sets/Reps

2 x 12

Effort

RPE7-8

Notes

light

Leg Extension (1 side each)

Sets/Reps

3 x 8

Effort

RPE8

Hamstring Curls

Sets/Reps

3 x 10

Effort

RPE8

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Shoulder Press	3	10	RPE8
Facepulls	3	15	RPE7
Cable Rows	2	7-8	RPE8-10	heavy
Cable Rows	2	12	RPE7-8	light
Leg Extension (1 side each)	3	8	RPE8
Hamstring Curls	3	10	RPE8
Cable Rope Crunches	3	15	RPE8
Barbell Shrugs	3	12	RPE8-9

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

3 x 15-20

Effort

RPE9

Lat Pulldown

Sets/Reps

3 x 12

Effort

RPE9

TRX Pushups or Regular Pushups

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

TRX Flies or PecDeck Machine

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

Cable Curls

Sets/Reps

3 x 10

Effort

RPE9-10

Triceps Rope Pushdown

Sets/Reps

3 x 15

Effort

RPE9-10

Exercise	Sets	Reps	Effort/% 1RM
Neck Curls (Morning front and sides)	3	15-20	RPE9
Lat Pulldown	3	12	RPE9
TRX Pushups or Regular Pushups	3	AMRAP	RPE10/AMRAP
TRX Flies or PecDeck Machine	3	AMRAP	RPE10/AMRAP
Cable Curls	3	10	RPE9-10
Triceps Rope Pushdown	3	15	RPE9-10

Thursday

Deadlift

Sets/Reps

3 x 10-12

Effort

60-70% 1RM

Notes

light set

Dumbbell Raises

Sets/Reps

3 x 15

Effort

RPE9-10

Facepulls

Sets/Reps

3 x 20

Effort

RPE7-8

Notes

light

Chinups

Sets/Reps

3 x 10

Effort

RPE8-10

Notes

weighte if needed

Seal Rows

Sets/Reps

3 x 10

Effort

RPE6-7

Notes

light

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	3	10-12	60-70% 1RM	light set
Dumbbell Raises	3	15	RPE9-10
Facepulls	3	20	RPE7-8	light
Chinups	3	10	RPE8-10	weighte if needed
Seal Rows	3	10	RPE6-7	light
Barbell Shrugs	3	12	RPE8-9

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

3 x 15

Effort

RPE7-8

Barbell Incline Bench

Sets/Reps

3 x 10

Effort

RPE9-10

Barbell Decline Bench

Sets/Reps

3 x 15

Effort

RPE7-8

Cable Lat Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8-9

Notes

don't go overboard with this one

Skullcrushers

Sets/Reps

3 x 15

Effort

RPE9-10

Notes

light incline 30-45%

EZ Curls

Sets/Reps

3 x 15 +5-10 (half weight)

Effort

RPE10

Notes

First 15 reps with normal weight then half weight as many as possible ~5 at least

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	3	15	RPE7-8
Barbell Incline Bench	3	10	RPE9-10
Barbell Decline Bench	3	15	RPE7-8
Cable Lat Pullover	3	12	RPE8-9
Cable Rope Crunches	3	15	RPE8-9	don't go overboard with this one
Skullcrushers	3	15	RPE9-10	light incline 30-45%
EZ Curls	3	15 +5-10 (half weight)	RPE10	First 15 reps with normal weight then half weight as many as possible ~5 at least

Week 4

Monday

Neck Curls (Morning) front and sides

Sets/Reps

3 x 15-20

Effort

RPE7-8

Notes

I do this in the morning as the exercise is a bit weird for the gym

Deadlifts

Sets/Reps

3 x 8-10

Effort

RPE7-8 / 70% 1RepMax

Dumbbell Bench Press

Sets/Reps

4 x 5

Effort

RPE10

Cable Flies (upwards)

Sets/Reps

3 x 12

Effort

RPE7-8

Lat Cable Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Hammer Curls

Sets/Reps

3 x 12

Effort

RPE8-9

Standing Overhead Triceps Rope Extension

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	3	15-20	RPE7-8	I do this in the morning as the exercise is a bit weird for the gym
Deadlifts	3	8-10	RPE7-8 / 70% 1RepMax
Dumbbell Bench Press	4	5	RPE10
Cable Flies (upwards)	3	12	RPE7-8
Lat Cable Pullover	3	12	RPE8-9
Hammer Curls	3	12	RPE8-9
Standing Overhead Triceps Rope Extension	3	12	RPE8-9

Tuesday

Dumbbell Shoulder Press

Sets/Reps

3 x 10

Effort

RPE8

Facepulls

Sets/Reps

3 x 15

Effort

RPE7

Cable Rows

Sets/Reps

2 x 7-8

Effort

RPE8-10

Notes

heavy

Cable Rows

Sets/Reps

2 x 12

Effort

RPE7-8

Notes

light

Leg Extension (1 side each)

Sets/Reps

3 x 8

Effort

RPE8

Hamstring Curls

Sets/Reps

3 x 10

Effort

RPE8

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Shoulder Press	3	10	RPE8
Facepulls	3	15	RPE7
Cable Rows	2	7-8	RPE8-10	heavy
Cable Rows	2	12	RPE7-8	light
Leg Extension (1 side each)	3	8	RPE8
Hamstring Curls	3	10	RPE8
Cable Rope Crunches	3	15	RPE8
Barbell Shrugs	3	12	RPE8-9

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

3 x 15-20

Effort

RPE9

Lat Pulldown

Sets/Reps

3 x 12

Effort

RPE9

TRX Pushups or Regular Pushups

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

TRX Flies or PecDeck Machine

Sets/Reps

3 x AMRAP

Effort

RPE10/AMRAP

Cable Curls

Sets/Reps

3 x 10

Effort

RPE9-10

Triceps Rope Pushdown

Sets/Reps

3 x 15

Effort

RPE9-10

Exercise	Sets	Reps	Effort/% 1RM
Neck Curls (Morning front and sides)	3	15-20	RPE9
Lat Pulldown	3	12	RPE9
TRX Pushups or Regular Pushups	3	AMRAP	RPE10/AMRAP
TRX Flies or PecDeck Machine	3	AMRAP	RPE10/AMRAP
Cable Curls	3	10	RPE9-10
Triceps Rope Pushdown	3	15	RPE9-10

Thursday

Deadlift

Sets/Reps

3 x 10-12

Effort

60-70% 1RM

Notes

light set

Dumbbell Raises

Sets/Reps

3 x 15

Effort

RPE9-10

Facepulls

Sets/Reps

3 x 20

Effort

RPE7-8

Notes

light

Chinups

Sets/Reps

3 x 10

Effort

RPE8-10

Notes

weighte if needed

Seal Rows

Sets/Reps

3 x 10

Effort

RPE6-7

Notes

light

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	3	10-12	60-70% 1RM	light set
Dumbbell Raises	3	15	RPE9-10
Facepulls	3	20	RPE7-8	light
Chinups	3	10	RPE8-10	weighte if needed
Seal Rows	3	10	RPE6-7	light
Barbell Shrugs	3	12	RPE8-9

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

3 x 15

Effort

RPE7-8

Barbell Incline Bench

Sets/Reps

3 x 10

Effort

RPE9-10

Barbell Decline Bench

Sets/Reps

3 x 15

Effort

RPE7-8

Cable Lat Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8-9

Notes

don't go overboard with this one

Skullcrushers

Sets/Reps

3 x 15

Effort

RPE9-10

Notes

light incline 30-45%

EZ Curls

Sets/Reps

3 x 15 +5-10 (half weight)

Effort

RPE10

Notes

First 15 reps with normal weight then half weight as many as possible ~5 at least

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	3	15	RPE7-8
Barbell Incline Bench	3	10	RPE9-10
Barbell Decline Bench	3	15	RPE7-8
Cable Lat Pullover	3	12	RPE8-9
Cable Rope Crunches	3	15	RPE8-9	don't go overboard with this one
Skullcrushers	3	15	RPE9-10	light incline 30-45%
EZ Curls	3	15 +5-10 (half weight)	RPE10	First 15 reps with normal weight then half weight as many as possible ~5 at least

Week 5

Deload Week

Monday

Neck Curls (Morning) front and sides

Sets/Reps

2 x 15-20

Effort

RPE6

Deadlifts

Sets/Reps

2 x 5-6

Effort

60% 1RM

Notes

Focus on technique

Dumbbell Bench Press

Sets/Reps

2 x 5

Effort

RPE6-7

Notes

Drop weight significantly

Cable Flies (upwards)

Sets/Reps

2 x 12

Effort

RPE6

Lat Cable Pullover

Sets/Reps

2 x 12

Effort

RPE6

Hammer Curls

Sets/Reps

2 x 12

Effort

RPE6

Standing Overhead Triceps Rope Extension

Sets/Reps

2 x 12

Effort

RPE6

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	2	15-20	RPE6
Deadlifts	2	5-6	60% 1RM	Focus on technique
Dumbbell Bench Press	2	5	RPE6-7	Drop weight significantly
Cable Flies (upwards)	2	12	RPE6
Lat Cable Pullover	2	12	RPE6
Hammer Curls	2	12	RPE6
Standing Overhead Triceps Rope Extension	2	12	RPE6

Tuesday

Dumbbell Shoulder Press

Sets/Reps

2 x 10

Effort

RPE6

Facepulls

Sets/Reps

2 x 15

Effort

RPE6

Cable Rows

Sets/Reps

2 x 8

Effort

RPE6

Leg Extension (1 side each)

Sets/Reps

2 x 8

Effort

RPE6

Hamstring Curls

Sets/Reps

2 x 10

Effort

RPE6

Cable Rope Crunches

Sets/Reps

2 x 12

Effort

RPE6

Notes

Controlled tempo

Barbell Shrugs

Sets/Reps

2 x 12

Effort

RPE6

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Shoulder Press	2	10	RPE6
Facepulls	2	15	RPE6
Cable Rows	2	8	RPE6
Leg Extension (1 side each)	2	8	RPE6
Hamstring Curls	2	10	RPE6
Cable Rope Crunches	2	12	RPE6	Controlled tempo
Barbell Shrugs	2	12	RPE6

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

2 x 15-20

Effort

RPE6

Lat Pulldown

Sets/Reps

2 x 12

Effort

RPE6

TRX Pushups or Regular Pushups

Sets/Reps

2 x AMRAP (cap @ RPE7)

Effort

RPE7

Notes

Stop 2–3 reps from failure

TRX Flies or PecDeck Machine

Sets/Reps

2 x 10-12

Effort

RPE6

Notes

Avoid AMRAP this week

Cable Curls

Sets/Reps

2 x 10

Effort

RPE6

Triceps Rope Pushdown

Sets/Reps

2 x 15

Effort

RPE6

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning front and sides)	2	15-20	RPE6
Lat Pulldown	2	12	RPE6
TRX Pushups or Regular Pushups	2	AMRAP (cap @ RPE7)	RPE7	Stop 2–3 reps from failure
TRX Flies or PecDeck Machine	2	10-12	RPE6	Avoid AMRAP this week
Cable Curls	2	10	RPE6
Triceps Rope Pushdown	2	15	RPE6

Thursday

Deadlift

Sets/Reps

2 x 8-10

Effort

55-60% 1RM

Dumbbell Raises

Sets/Reps

2 x 12

Effort

RPE6

Facepulls

Sets/Reps

2 x 15

Effort

RPE6

Chinups

Sets/Reps

2 x -1

Effort

RPE6

Notes

Bodyweight only

Seal Rows

Sets/Reps

2 x 10

Effort

RPE5-6

Barbell Shrugs

Sets/Reps

2 x 10

Effort

RPE6

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	2	8-10	55-60% 1RM
Dumbbell Raises	2	12	RPE6
Facepulls	2	15	RPE6
Chinups	2	-1	RPE6	Bodyweight only
Seal Rows	2	10	RPE5-6
Barbell Shrugs	2	10	RPE6

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

2 x 15

Effort

RPE6

Barbell Incline Bench

Sets/Reps

2 x 8

Effort

RPE6

Barbell Decline Bench

Sets/Reps

2 x 12

Effort

RPE6

Cable Lat Pullover

Sets/Reps

2 x 12

Effort

RPE6

Cable Rope Crunches

Sets/Reps

2 x 12

Effort

RPE6

Skullcrushers

Sets/Reps

2 x 12

Effort

RPE6

EZ Curls

Sets/Reps

2 x 10

Effort

RPE6

Notes

Skip dropset this week

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	2	15	RPE6
Barbell Incline Bench	2	8	RPE6
Barbell Decline Bench	2	12	RPE6
Cable Lat Pullover	2	12	RPE6
Cable Rope Crunches	2	12	RPE6
Skullcrushers	2	12	RPE6
EZ Curls	2	10	RPE6	Skip dropset this week

Block 2

Shoulder Focus

Navigate to Block:

Block 1 Block 2

Navigate to Week:

Week 6 Week 7 Week 8 Week 9 Week 10(Deload)

Week 6

Monday

Neck Curls (Morning) front and sides

Sets/Reps

3 x 15-20

Effort

RPE7-8

Notes

Morning work

Deadlifts

Sets/Reps

3 x 8-10

Effort

RPE7-8 / 70% 1RepMax

Dumbbell Shoulder Press

Sets/Reps

4 x 6

Effort

RPE8-9

Notes

Heavy pressing

Cable Lateral Raises

Sets/Reps

3 x 15

Effort

RPE7-8

Rear Delt Cable Flies

Sets/Reps

3 x 12

Effort

RPE8-9

Hammer Curls

Sets/Reps

3 x 12

Effort

RPE8-9

Standing Overhead Triceps Rope Extension

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	3	15-20	RPE7-8	Morning work
Deadlifts	3	8-10	RPE7-8 / 70% 1RepMax
Dumbbell Shoulder Press	4	6	RPE8-9	Heavy pressing
Cable Lateral Raises	3	15	RPE7-8
Rear Delt Cable Flies	3	12	RPE8-9
Hammer Curls	3	12	RPE8-9
Standing Overhead Triceps Rope Extension	3	12	RPE8-9

Tuesday

Dumbbell Bench Press

Sets/Reps

3 x 8

Effort

RPE8-9

Cable Flies (Upward)

Sets/Reps

3 x 15

Effort

RPE7

Cable Rows

Sets/Reps

2 x 7-8

Effort

RPE8-10

Notes

heavy

Cable Rows

Sets/Reps

2 x 12

Effort

RPE7-8

Notes

light

Leg Extension (1 side each)

Sets/Reps

3 x 8

Effort

RPE8

Hamstring Curls

Sets/Reps

3 x 10

Effort

RPE8

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Bench Press	3	8	RPE8-9
Cable Flies (Upward)	3	15	RPE7
Cable Rows	2	7-8	RPE8-10	heavy
Cable Rows	2	12	RPE7-8	light
Leg Extension (1 side each)	3	8	RPE8
Hamstring Curls	3	10	RPE8
Cable Rope Crunches	3	15	RPE8
Barbell Shrugs	3	12	RPE8-9

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

3 x 15-20

Effort

RPE9

Barbell Overhead Press

Sets/Reps

3 x 8-10

Effort

RPE8-9

Notes

Standing strict press

Dumbbell Shoulder Press

Sets/Reps

2 x 6-8

Effort

RPE6-7

Notes

light

Single Arm Cable Curls

Sets/Reps

3 x 10

Effort

RPE9-10

Triceps Rope Pushdown

Sets/Reps

3 x 15

Effort

RPE9-10

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning front and sides)	3	15-20	RPE9
Barbell Overhead Press	3	8-10	RPE8-9	Standing strict press
Dumbbell Shoulder Press	2	6-8	RPE6-7	light
Single Arm Cable Curls	3	10	RPE9-10
Triceps Rope Pushdown	3	15	RPE9-10

Thursday

Deadlift

Sets/Reps

3 x 10-12

Effort

60-70% 1RM

Notes

light set

Barbell Incline Bench

Sets/Reps

3 x 10

Effort

RPE9-10

Cable Pec Flies (Flat or Slight Decline)

Sets/Reps

3 x 12

Effort

RPE8

Chinups

Sets/Reps

3 x 10

Effort

RPE8-10

Notes

weighted if needed

Seal Rows

Sets/Reps

3 x 10

Effort

RPE6-7

Notes

light

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	3	10-12	60-70% 1RM	light set
Barbell Incline Bench	3	10	RPE9-10
Cable Pec Flies (Flat or Slight Decline)	3	12	RPE8
Chinups	3	10	RPE8-10	weighted if needed
Seal Rows	3	10	RPE6-7	light
Barbell Shrugs	3	12	RPE8-9

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

3 x 15

Effort

RPE7-8

Seated Dumbbell Lateral Raises

Sets/Reps

3 x 15

Effort

RPE8

Notes

Controlled tempo

Cable Lat Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8-9

Notes

don't go overboard with this one

Skullcrushers

Sets/Reps

3 x 15

Effort

RPE9-10

Notes

light incline 30-45%

EZ Curls

Sets/Reps

3 x 15 +5-10 (half weight)

Effort

RPE10

Notes

First 15 reps with normal weight then half weight as many as possible

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	3	15	RPE7-8
Seated Dumbbell Lateral Raises	3	15	RPE8	Controlled tempo
Cable Lat Pullover	3	12	RPE8-9
Cable Rope Crunches	3	15	RPE8-9	don't go overboard with this one
Skullcrushers	3	15	RPE9-10	light incline 30-45%
EZ Curls	3	15 +5-10 (half weight)	RPE10	First 15 reps with normal weight then half weight as many as possible

Week 7

Monday

Neck Curls (Morning) front and sides

Sets/Reps

3 x 15-20

Effort

RPE7-8

Notes

Morning work

Deadlifts

Sets/Reps

3 x 8-10

Effort

RPE7-8 / 70% 1RepMax

Dumbbell Shoulder Press

Sets/Reps

4 x 6

Effort

RPE8-9

Notes

Heavy pressing

Cable Lateral Raises

Sets/Reps

3 x 15

Effort

RPE7-8

Rear Delt Cable Flies

Sets/Reps

3 x 12

Effort

RPE8-9

Hammer Curls

Sets/Reps

3 x 12

Effort

RPE8-9

Standing Overhead Triceps Rope Extension

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	3	15-20	RPE7-8	Morning work
Deadlifts	3	8-10	RPE7-8 / 70% 1RepMax
Dumbbell Shoulder Press	4	6	RPE8-9	Heavy pressing
Cable Lateral Raises	3	15	RPE7-8
Rear Delt Cable Flies	3	12	RPE8-9
Hammer Curls	3	12	RPE8-9
Standing Overhead Triceps Rope Extension	3	12	RPE8-9

Tuesday

Dumbbell Bench Press

Sets/Reps

3 x 8

Effort

RPE8-9

Cable Flies (Upward)

Sets/Reps

3 x 15

Effort

RPE7

Cable Rows

Sets/Reps

2 x 7-8

Effort

RPE8-10

Notes

heavy

Cable Rows

Sets/Reps

2 x 12

Effort

RPE7-8

Notes

light

Leg Extension (1 side each)

Sets/Reps

3 x 8

Effort

RPE8

Hamstring Curls

Sets/Reps

3 x 10

Effort

RPE8

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Bench Press	3	8	RPE8-9
Cable Flies (Upward)	3	15	RPE7
Cable Rows	2	7-8	RPE8-10	heavy
Cable Rows	2	12	RPE7-8	light
Leg Extension (1 side each)	3	8	RPE8
Hamstring Curls	3	10	RPE8
Cable Rope Crunches	3	15	RPE8
Barbell Shrugs	3	12	RPE8-9

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

3 x 15-20

Effort

RPE9

Barbell Overhead Press

Sets/Reps

3 x 8-10

Effort

RPE8-9

Notes

Standing strict press

Dumbbell Shoulder Press

Sets/Reps

2 x 6-8

Effort

RPE6-7

Notes

light

Single Arm Cable Curls

Sets/Reps

3 x 10

Effort

RPE9-10

Triceps Rope Pushdown

Sets/Reps

3 x 15

Effort

RPE9-10

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning front and sides)	3	15-20	RPE9
Barbell Overhead Press	3	8-10	RPE8-9	Standing strict press
Dumbbell Shoulder Press	2	6-8	RPE6-7	light
Single Arm Cable Curls	3	10	RPE9-10
Triceps Rope Pushdown	3	15	RPE9-10

Thursday

Deadlift

Sets/Reps

3 x 10-12

Effort

60-70% 1RM

Notes

light set

Barbell Incline Bench

Sets/Reps

3 x 10

Effort

RPE9-10

Cable Pec Flies (Flat or Slight Decline)

Sets/Reps

3 x 12

Effort

RPE8

Chinups

Sets/Reps

3 x 10

Effort

RPE8-10

Notes

weighted if needed

Seal Rows

Sets/Reps

3 x 10

Effort

RPE6-7

Notes

light

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	3	10-12	60-70% 1RM	light set
Barbell Incline Bench	3	10	RPE9-10
Cable Pec Flies (Flat or Slight Decline)	3	12	RPE8
Chinups	3	10	RPE8-10	weighted if needed
Seal Rows	3	10	RPE6-7	light
Barbell Shrugs	3	12	RPE8-9

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

3 x 15

Effort

RPE7-8

Seated Dumbbell Lateral Raises

Sets/Reps

3 x 15

Effort

RPE8

Notes

Controlled tempo

Cable Lat Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8-9

Notes

don't go overboard with this one

Skullcrushers

Sets/Reps

3 x 15

Effort

RPE9-10

Notes

light incline 30-45%

EZ Curls

Sets/Reps

3 x 15 +5-10 (half weight)

Effort

RPE10

Notes

First 15 reps with normal weight then half weight as many as possible

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	3	15	RPE7-8
Seated Dumbbell Lateral Raises	3	15	RPE8	Controlled tempo
Cable Lat Pullover	3	12	RPE8-9
Cable Rope Crunches	3	15	RPE8-9	don't go overboard with this one
Skullcrushers	3	15	RPE9-10	light incline 30-45%
EZ Curls	3	15 +5-10 (half weight)	RPE10	First 15 reps with normal weight then half weight as many as possible

Week 8

Monday

Neck Curls (Morning) front and sides

Sets/Reps

3 x 15-20

Effort

RPE7-8

Notes

Morning work

Deadlifts

Sets/Reps

3 x 8-10

Effort

RPE7-8 / 70% 1RepMax

Dumbbell Shoulder Press

Sets/Reps

4 x 6

Effort

RPE8-9

Notes

Heavy pressing

Cable Lateral Raises

Sets/Reps

3 x 15

Effort

RPE7-8

Rear Delt Cable Flies

Sets/Reps

3 x 12

Effort

RPE8-9

Hammer Curls

Sets/Reps

3 x 12

Effort

RPE8-9

Standing Overhead Triceps Rope Extension

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	3	15-20	RPE7-8	Morning work
Deadlifts	3	8-10	RPE7-8 / 70% 1RepMax
Dumbbell Shoulder Press	4	6	RPE8-9	Heavy pressing
Cable Lateral Raises	3	15	RPE7-8
Rear Delt Cable Flies	3	12	RPE8-9
Hammer Curls	3	12	RPE8-9
Standing Overhead Triceps Rope Extension	3	12	RPE8-9

Tuesday

Dumbbell Bench Press

Sets/Reps

3 x 8

Effort

RPE8-9

Cable Flies (Upward)

Sets/Reps

3 x 15

Effort

RPE7

Cable Rows

Sets/Reps

2 x 7-8

Effort

RPE8-10

Notes

heavy

Cable Rows

Sets/Reps

2 x 12

Effort

RPE7-8

Notes

light

Leg Extension (1 side each)

Sets/Reps

3 x 8

Effort

RPE8

Hamstring Curls

Sets/Reps

3 x 10

Effort

RPE8

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Bench Press	3	8	RPE8-9
Cable Flies (Upward)	3	15	RPE7
Cable Rows	2	7-8	RPE8-10	heavy
Cable Rows	2	12	RPE7-8	light
Leg Extension (1 side each)	3	8	RPE8
Hamstring Curls	3	10	RPE8
Cable Rope Crunches	3	15	RPE8
Barbell Shrugs	3	12	RPE8-9

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

3 x 15-20

Effort

RPE9

Barbell Overhead Press

Sets/Reps

3 x 8-10

Effort

RPE8-9

Notes

Standing strict press

Dumbbell Shoulder Press

Sets/Reps

2 x 6-8

Effort

RPE6-7

Notes

light

Single Arm Cable Curls

Sets/Reps

3 x 10

Effort

RPE9-10

Triceps Rope Pushdown

Sets/Reps

3 x 15

Effort

RPE9-10

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning front and sides)	3	15-20	RPE9
Barbell Overhead Press	3	8-10	RPE8-9	Standing strict press
Dumbbell Shoulder Press	2	6-8	RPE6-7	light
Single Arm Cable Curls	3	10	RPE9-10
Triceps Rope Pushdown	3	15	RPE9-10

Thursday

Deadlift

Sets/Reps

3 x 10-12

Effort

60-70% 1RM

Notes

light set

Barbell Incline Bench

Sets/Reps

3 x 10

Effort

RPE9-10

Cable Pec Flies (Flat or Slight Decline)

Sets/Reps

3 x 12

Effort

RPE8

Chinups

Sets/Reps

3 x 10

Effort

RPE8-10

Notes

weighted if needed

Seal Rows

Sets/Reps

3 x 10

Effort

RPE6-7

Notes

light

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	3	10-12	60-70% 1RM	light set
Barbell Incline Bench	3	10	RPE9-10
Cable Pec Flies (Flat or Slight Decline)	3	12	RPE8
Chinups	3	10	RPE8-10	weighted if needed
Seal Rows	3	10	RPE6-7	light
Barbell Shrugs	3	12	RPE8-9

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

3 x 15

Effort

RPE7-8

Seated Dumbbell Lateral Raises

Sets/Reps

3 x 15

Effort

RPE8

Notes

Controlled tempo

Cable Lat Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8-9

Notes

don't go overboard with this one

Skullcrushers

Sets/Reps

3 x 15

Effort

RPE9-10

Notes

light incline 30-45%

EZ Curls

Sets/Reps

3 x 15 +5-10 (half weight)

Effort

RPE10

Notes

First 15 reps with normal weight then half weight as many as possible

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	3	15	RPE7-8
Seated Dumbbell Lateral Raises	3	15	RPE8	Controlled tempo
Cable Lat Pullover	3	12	RPE8-9
Cable Rope Crunches	3	15	RPE8-9	don't go overboard with this one
Skullcrushers	3	15	RPE9-10	light incline 30-45%
EZ Curls	3	15 +5-10 (half weight)	RPE10	First 15 reps with normal weight then half weight as many as possible

Week 9

Monday

Neck Curls (Morning) front and sides

Sets/Reps

3 x 15-20

Effort

RPE7-8

Notes

Morning work

Deadlifts

Sets/Reps

3 x 8-10

Effort

RPE7-8 / 70% 1RepMax

Dumbbell Shoulder Press

Sets/Reps

4 x 6

Effort

RPE8-9

Notes

Heavy pressing

Cable Lateral Raises

Sets/Reps

3 x 15

Effort

RPE7-8

Rear Delt Cable Flies

Sets/Reps

3 x 12

Effort

RPE8-9

Hammer Curls

Sets/Reps

3 x 12

Effort

RPE8-9

Standing Overhead Triceps Rope Extension

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	3	15-20	RPE7-8	Morning work
Deadlifts	3	8-10	RPE7-8 / 70% 1RepMax
Dumbbell Shoulder Press	4	6	RPE8-9	Heavy pressing
Cable Lateral Raises	3	15	RPE7-8
Rear Delt Cable Flies	3	12	RPE8-9
Hammer Curls	3	12	RPE8-9
Standing Overhead Triceps Rope Extension	3	12	RPE8-9

Tuesday

Dumbbell Bench Press

Sets/Reps

3 x 8

Effort

RPE8-9

Cable Flies (Upward)

Sets/Reps

3 x 15

Effort

RPE7

Cable Rows

Sets/Reps

2 x 7-8

Effort

RPE8-10

Notes

heavy

Cable Rows

Sets/Reps

2 x 12

Effort

RPE7-8

Notes

light

Leg Extension (1 side each)

Sets/Reps

3 x 8

Effort

RPE8

Hamstring Curls

Sets/Reps

3 x 10

Effort

RPE8

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Dumbbell Bench Press	3	8	RPE8-9
Cable Flies (Upward)	3	15	RPE7
Cable Rows	2	7-8	RPE8-10	heavy
Cable Rows	2	12	RPE7-8	light
Leg Extension (1 side each)	3	8	RPE8
Hamstring Curls	3	10	RPE8
Cable Rope Crunches	3	15	RPE8
Barbell Shrugs	3	12	RPE8-9

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

3 x 15-20

Effort

RPE9

Barbell Overhead Press

Sets/Reps

3 x 8-10

Effort

RPE8-9

Notes

Standing strict press

Dumbbell Shoulder Press

Sets/Reps

2 x 6-8

Effort

RPE6-7

Notes

light

Single Arm Cable Curls

Sets/Reps

3 x 10

Effort

RPE9-10

Triceps Rope Pushdown

Sets/Reps

3 x 15

Effort

RPE9-10

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning front and sides)	3	15-20	RPE9
Barbell Overhead Press	3	8-10	RPE8-9	Standing strict press
Dumbbell Shoulder Press	2	6-8	RPE6-7	light
Single Arm Cable Curls	3	10	RPE9-10
Triceps Rope Pushdown	3	15	RPE9-10

Thursday

Deadlift

Sets/Reps

3 x 10-12

Effort

60-70% 1RM

Notes

light set

Barbell Incline Bench

Sets/Reps

3 x 10

Effort

RPE9-10

Cable Pec Flies (Flat or Slight Decline)

Sets/Reps

3 x 12

Effort

RPE8

Chinups

Sets/Reps

3 x 10

Effort

RPE8-10

Notes

weighted if needed

Seal Rows

Sets/Reps

3 x 10

Effort

RPE6-7

Notes

light

Barbell Shrugs

Sets/Reps

3 x 12

Effort

RPE8-9

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	3	10-12	60-70% 1RM	light set
Barbell Incline Bench	3	10	RPE9-10
Cable Pec Flies (Flat or Slight Decline)	3	12	RPE8
Chinups	3	10	RPE8-10	weighted if needed
Seal Rows	3	10	RPE6-7	light
Barbell Shrugs	3	12	RPE8-9

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

3 x 15

Effort

RPE7-8

Seated Dumbbell Lateral Raises

Sets/Reps

3 x 15

Effort

RPE8

Notes

Controlled tempo

Cable Lat Pullover

Sets/Reps

3 x 12

Effort

RPE8-9

Cable Rope Crunches

Sets/Reps

3 x 15

Effort

RPE8-9

Notes

don't go overboard with this one

Skullcrushers

Sets/Reps

3 x 15

Effort

RPE9-10

Notes

light incline 30-45%

EZ Curls

Sets/Reps

3 x 15 +5-10 (half weight)

Effort

RPE10

Notes

First 15 reps with normal weight then half weight as many as possible

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	3	15	RPE7-8
Seated Dumbbell Lateral Raises	3	15	RPE8	Controlled tempo
Cable Lat Pullover	3	12	RPE8-9
Cable Rope Crunches	3	15	RPE8-9	don't go overboard with this one
Skullcrushers	3	15	RPE9-10	light incline 30-45%
EZ Curls	3	15 +5-10 (half weight)	RPE10	First 15 reps with normal weight then half weight as many as possible

Week 10

Deload Week

Monday

Neck Curls (Morning) front and sides

Sets/Reps

2 x 15-20

Effort

RPE6

Notes

Keep it light

Deadlifts

Sets/Reps

2 x 5-6

Effort

60% 1RM

Notes

Focus on technique

Dumbbell Shoulder Press

Sets/Reps

2 x 6

Effort

RPE6-7

Cable Lateral Raises

Sets/Reps

2 x 12

Effort

RPE6

Rear Delt Cable Flies

Sets/Reps

2 x 12

Effort

RPE6

Hammer Curls

Sets/Reps

2 x 12

Effort

RPE6

Standing Overhead Triceps Rope Extension

Sets/Reps

2 x 12

Effort

RPE6

Exercise	Sets	Reps	Effort/% 1RM	Notes
Neck Curls (Morning) front and sides	2	15-20	RPE6	Keep it light
Deadlifts	2	5-6	60% 1RM	Focus on technique
Dumbbell Shoulder Press	2	6	RPE6-7
Cable Lateral Raises	2	12	RPE6
Rear Delt Cable Flies	2	12	RPE6
Hammer Curls	2	12	RPE6
Standing Overhead Triceps Rope Extension	2	12	RPE6

Tuesday

Dumbbell Bench Press

Sets/Reps

2 x 6

Effort

RPE6-7

Cable Flies (Upward)

Sets/Reps

2 x 12

Effort

RPE6

Cable Rows

Sets/Reps

2 x 8

Effort

RPE6

Leg Extension (1 side each)

Sets/Reps

2 x 8

Effort

RPE6

Hamstring Curls

Sets/Reps

2 x 10

Effort

RPE6

Cable Rope Crunches

Sets/Reps

2 x 12

Effort

RPE6

Barbell Shrugs

Sets/Reps

2 x 10

Effort

RPE6

Exercise	Sets	Reps	Effort/% 1RM
Dumbbell Bench Press	2	6	RPE6-7
Cable Flies (Upward)	2	12	RPE6
Cable Rows	2	8	RPE6
Leg Extension (1 side each)	2	8	RPE6
Hamstring Curls	2	10	RPE6
Cable Rope Crunches	2	12	RPE6
Barbell Shrugs	2	10	RPE6

Wednesday

Neck Curls (Morning front and sides)

Sets/Reps

2 x 15-20

Effort

RPE6

Barbell Overhead Press

Sets/Reps

2 x 6

Effort

RPE6

Behind-the-Neck Barbell Press or Landmine Press

Sets/Reps

2 x 8

Effort

RPE6

Barbell Upright Row

Sets/Reps

2 x 10

Effort

RPE6

Cable Curls

Sets/Reps

2 x 10

Effort

RPE6

Triceps Rope Pushdown

Sets/Reps

2 x 12

Effort

RPE6

Exercise	Sets	Reps	Effort/% 1RM
Neck Curls (Morning front and sides)	2	15-20	RPE6
Barbell Overhead Press	2	6	RPE6
Behind-the-Neck Barbell Press or Landmine Press	2	8	RPE6
Barbell Upright Row	2	10	RPE6
Cable Curls	2	10	RPE6
Triceps Rope Pushdown	2	12	RPE6

Thursday

Deadlift

Sets/Reps

2 x 8-10

Effort

55-60% 1RM

Barbell Incline Bench

Sets/Reps

2 x 8

Effort

RPE6

Cable Pec Flies

Sets/Reps

2 x 12

Effort

RPE6

Chinups

Sets/Reps

2 x -1

Effort

RPE6

Notes

Bodyweight only

Seal Rows

Sets/Reps

2 x 10

Effort

RPE5-6

Barbell Shrugs

Sets/Reps

2 x 10

Effort

RPE6

Exercise	Sets	Reps	Effort/% 1RM	Notes
Deadlift	2	8-10	55-60% 1RM
Barbell Incline Bench	2	8	RPE6
Cable Pec Flies	2	12	RPE6
Chinups	2	-1	RPE6	Bodyweight only
Seal Rows	2	10	RPE5-6
Barbell Shrugs	2	10	RPE6

Friday

Cable Neck Curls (Morning, front and both sides)

Sets/Reps

2 x 15

Effort

RPE6

Seated Dumbbell Lateral Raises

Sets/Reps

2 x 12

Effort

RPE6

Incline Dumbbell Y-Raises

Sets/Reps

2 x 12

Effort

RPE6

Cable Lat Pullover

Sets/Reps

2 x 12

Effort

RPE6

Cable Rope Crunches

Sets/Reps

2 x 12

Effort

RPE6

Skullcrushers

Sets/Reps

2 x 12

Effort

RPE6

EZ Curls

Sets/Reps

2 x 10

Effort

RPE6

Notes

Skip dropset this week

Exercise	Sets	Reps	Effort/% 1RM	Notes
Cable Neck Curls (Morning, front and both sides)	2	15	RPE6
Seated Dumbbell Lateral Raises	2	12	RPE6
Incline Dumbbell Y-Raises	2	12	RPE6
Cable Lat Pullover	2	12	RPE6
Cable Rope Crunches	2	12	RPE6
Skullcrushers	2	12	RPE6
EZ Curls	2	10	RPE6	Skip dropset this week

Musculous duck posing flexing his biceps at the top

LTMB Larry's Trust Me BroUpper Body Physique Program

General

Training Philosophy

FAQ

Why a fullbody program 5 days a week?

Why do you train neck?

When is the program finished?

Why do neck in the morning at home?

What if I want to train 4 times a week?

What if I miss a training day?

Why a deload week on week 5?

LTMB Training Plan

Block 1

Navigate to Block:

Navigate to Week:

Week 1

Monday

Tuesday

Wednesday

Thursday

Friday

Week 2

Monday

Tuesday

Wednesday

Thursday

Friday

Week 3

Monday

Tuesday

Wednesday

Thursday

Friday

Week 4

Monday

Tuesday

Wednesday

Thursday

Friday

Week 5

Monday

Tuesday

Wednesday

Thursday

Friday

Block 2

Navigate to Block:

Navigate to Week:

Week 6

Monday

Tuesday

Wednesday

Thursday

Friday

Week 7

Monday

Tuesday

Wednesday

Thursday

Friday

Week 8

Monday

Tuesday

Wednesday

Thursday

Friday

Week 9

Monday

Tuesday

Wednesday

Thursday

Friday

Week 10

Monday

Tuesday

Wednesday

Thursday

Friday

Enjoy your Gains