ASVETH SREIRAM

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This programme is built keeping in mind the beginner and intermediate
lifters . This programme is good enough for experienced lifters as well who
haven't been structuring their workouts and have been training sub-
optimally.

Who is this programme not for ? This is not the programme for lifters who
have their workouts structured and laid out and have optimised almost
everything and are training at elite levels.
 EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

BENCH PRESS 2 3 12 RPE 7.5 GO SLOW CONTROLLED REPS

INCLINE DUMMBELL
Pause at bottom for .5

0 3 12 rpe 8
PRESS seconds

Pause at top for 1 second

LATERAL RAISES 0 3 12 rpe 9

before coming down

FACE PULLS 0 4 10 rpe 8

TRICEP PUSHDOWN 0 3 12 RPE 8

TRICEP OVERHEAD

0 3 12 RPE 8
EXTENSION

EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

lat pulldows 0 3 12 RPE 7.5 GO SLOW CONTROLLED REPS

cable rows 0 3 12 rpe 8

Pause at top for 1 second

45° rows 0 3 12 rpe 9

before coming down

barbell curls 0 3 10 rpe 9 Slow controlled reps

alternate bicep curl 0 3 12 RPE 8 12 reps each hand

preacher curls 0 3 12 RPE 8

Choose a weight you will

forearm curls 3 15 RPE 9.5

fail at the 15th rep
 EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

Squats 2 3 15 RPE 8 GO SLOW CONTROLLED REPS

Pause at bottom for .5

Leg Press 0 3 15 rpe 8

seconds

Pause at top for 1 second

Leg extensions 0 3 15 rpe 9

before coming down

LEG CURL 0 3 15 rpe 8

calf raises 0 3 15 RPE 9.5

EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

Bench press 2 5 5 RPE 8 Explode from bottom

floor press 0 5 8 rpe 8 Pause at bottom

Dips 0 3 AMRAP

tricep overhead

0 3 AMRAP rpe 9 Slow controlled reps

extension
 EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

bent over rows 2 3 8 RPE 8 go heavy

one arm lat pulldown 0 3 12 rpe 8 slow controlled reps

bring bar to knees instead

lat pushdown 0 3 12 rpe 9

of thighs

one arm rows 0 3 12 rpe 8 slow controlled reps

EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

deadlifts 2 5 5 RPE 8 Explode from bottom

goblet squats 0 5 15 rpe 8 Pause at bottom

stiff legged

0 4 8 RPE 6

deadlifts

bulgarian split

0 3 12 RPE 7 Slow controlled reps

squats
 EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

use a weight, go to
drop weight, do 7 reps,

Cable flies 2 3 21
failure at rep 7 drop weight 7 more reps

Pause at bottom for .5

Dips 0 3 AMRAP

seconds

Pushups 0 3 AMRAP

Pause at top for .5

Lateral raises 0 4 12 rpe 8

seconds

FACE PULLS 0 4 10 rpe 8

EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

lat pulldows 0 3 12 RPE 7.5 GO SLOW CONTROLLED REPS

cable rows 0 3 12 rpe 8

Pause at top for 1 second

45° rows 0 3 12 rpe 9

before coming down

barbell curls 0 3 10 rpe 9 Slow controlled reps

preacher curls 0 3 12 RPE 8

hammer curls 0 3 12 RPE 9 go heavy

Choose a weight

farmer's walk
5 1 minute RPE 9.5 (dumbell) and walk

around the gym

 EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

leg press 2 3 20 rpe 9 go heavy

Pause at bottom for 1

hack squat 0 4 AMRAP RPE 7

seconds

Lunges 0 3 12 RPE 8

Pause at top for 1 second

Leg extensions 0 3 15 rpe 9

before coming down

LEG CURL 0 3 15 rpe 8

EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

Bench press 2 5 5 RPE 8 Explode from bottom

close grip incline

0 4 12 RPE 7 Pause at bottom

bench

floor press 0 5 8 rpe 8 Pause at bottom

tricep overhead

0 3 AMRAP rpe 9 Slow controlled reps

extension

Skullcrushers 0 4 12 RPE 8
 EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

Go light make sure your

Deadlift 2 3 12 rpe 7
posture is right

Do pullups, if you cant do

pullup / lat pulldows 0 3 AMRAP / 12 reps RPE 8

it, do the lat pulldown

Bent over row 0 3 12 RPE 8

Cable Rows 0 3 15 rpe 9

inverted rows 0 3 AMRAP

EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

Paused squats 2 5 8 RPE 8 no belt

Hack squat 0 4 12 RPE 7 Pause at bottom

Bulgarian Split

0 5 8 rpe 8 Pause at bottom

Squats

Box step ups 0 3 AMRAP rpe 9 Slow controlled reps

Goblet squats 0 3 10 RPE 8

 EXERCISE WARMUP SETS WORKING SETS REPS RPE INSTRUCTIONS

Max out, dont break

Squats 3-4 1 1 RPE 10

form

3 5 80% of ORM Back down sets

Stiff legged

0 3 12 rpe 8
Deadlifts

Bulgarian split

0 3 10 rpe 7 Slow controlled reps

squats

Walking lunges 0 3 12 RPE 8

WARMUP

EXERCISE WORKING SETS REPS RPE INSTRUCTIONS

SETS

Max out, dont break

Bench Press 2-3 1 1 RPE 10

form

3 5 80% of ORM Back down sets

Incline dumbell Press 0 3 12 RPE 6

Dips 0 2 AMRAP Bodyweight

Pushups 0 2 AMRAP rpe 8

 WARMUP

EXERCISE WORKING SETS REPS RPE INSTRUCTIONS

SETS

Max out, dont break

Deadlift 3-4 1 1 RPE 10

form

3 5 80% of ORM Back down sets

Good mornings 0 3 12 RPE 6

Bulgarian split

0 3 10 rpe 7 Slow controlled reps

squats

Walking lunges 0 3 12 RPE 8

• Abs- Crunches- https://youtu.be/cs8xdzQ18SU

Hanging Leg Raises- https://youtu.be/JXtkoVsa68Y
Standing Oblique Crunch- https://youtu.be/C595JE82Whl
°
• Back- 45 Rows- https://youtu.be/OF3vK4gdZ74
Bent Over Rows- https://youtu.be/SqDsxj-jYPc
Cable Rows- https://youtu.be/e0D2eeBPBuk
Lat Pulldowns- https://youtu.be/BNTBJNKxpRo
Lat Pushdown- https://youtu.be/dLnzcQlRMhs
One Arm Rows- https://youtu.be/2oKBhFKYQU8

• Biceps- Alternate Bicep Curls- https://youtu.be/NLjHvKvWsgU

Hammer Curls- https://youtu.be/7xQVZClXZhO
Preacher Curls- https://youtu.be/ByxYownQPLk
Seated Incline Bicep Curl- https://youtu.be/SE22QoknSng
Spider Curls- https://youtu.be/kS6UvBnWQ_U

• Chest- Bench Press- https://youtu.be/NL7yYAg4HWE

Cable Flyes- https://youtu.be/GycXft-PBoo
Dips- https://youtu.be/WaoXYroflOI
Dumbbell Press- https://youtu.be/4kxiM-aAkx4
Incline Barbell Press- https://youtu.be/Ti84PlhujJk
Incline Dumbbell press- https://youtu.be/KGBWwhN0_24
Pee Dec Flyes- https://youtu.be/nSfvOdzkHfQ
Pushups- https://youtu.be/bNRvUQq6t2k
• Forearms- Cable Forearm Curls- https://youtu.be/Pu67ovmqd64
Forearms Curls - https://youtu.be/4qDV4M6tS4s

**CLICK ON LINKS TO OPEN **

• Legs - Hack Squats - https://youtu.be/y4JOaknRvN8
High Box Step ups - https://youtu.be/lyFzPOA91jc
Leg Curls - https://youtu.be/PTeE_D6hqkg
Leg Extensions - https://youtu.be/-2JCm6vPZc0
Leg Press - https://youtu.be/JzBskaT789Q
Seated Calf Raises - https://youtu.be/8pDLvblRiGI
Squats - https://youtu.be/jUqZ0-xQgW0
Standing Calf Raises - https://youtu.be/-QSiCIYu9y4
Walking Lunges - https://youtu.be/WJ6ceDWaECU

• Shoulder - Cable Lateral Raises - https://youtu.be/_jtgRW-zi24

Dumbbell Overhead Press - https://youtu.be/skFehba_hlk
Face Pulls - https://youtu.be/ZWBgqkcTppg
Lateral Raises - https://youtu.be/mpxbTPAUXRE
Military Press - https://youtu.be/lEZBSLRZG_c
Rear Delt Rows - https://youtu.be/QsqPJZBa71M
Seated Lateral Raise - https://youtu.be/dB-4MjtUZ9s

• Triceps - Cable Tricep Kickbacks - https://youtu.be/KKVZmK9JP30

Floor Press - https://youtu.be/mE6dKpJOmzY
Seated Overhead Extensions - https://youtu.be/JTlp2fPTPnY
Skull Crushers - https://youtu.be/QHvo2b2o5ig
Tricep Pushdowns - https://youtu.be/ptNXlnYghck

**CLICK ON LINKS TO OPEN **