INPUT YOUR 1RM REMEMBER THIS:

Squat 85 *If you're feeling fatigued or struggling to maintain

Bench 65 *Sleep, nutrition, and recovery it's crucial factors,
*If you have any injury before or symptom or prob
Deadlift 125

Make sure your doing it This program consistenly

WEEK 1
Exercises Sets Reps RPE 1RM Loads (%)
Lat Pulldown 2 15 8
Seated Cable Row 2 15 8
DAY 1

DB Shoulder Press 2 15 8
DB Lateral Raise 2 15 8
Tricep Pushdown 2 15 8
Hammer Curl 2 15 8

Exercises Sets Reps RPE 1RM Loads (%)

DAY 2

Squat 3 10 50
Bench 3 10 40
Deadlift 3 10 75

Exercises Sets Reps RPE 1RM Loads (%)

Goblet Squat 2 12 8
Leg Extension 3 12 8
DAY 3

DB RDL 3 12 8
Hamstring Curl 2 12 8
Calf 2 12 8
Standing Tibialis 2 12 8

Exercises Sets Reps RPE 1RM Loads (%)

Squat 3 5 60
DAY 4

Bench 3 5 45
DB Incline Press 3 5 8
BB Overhead Press 3 5 8

Exercises Sets Reps RPE 1RM Loads (%)

Deadlift 5 3 80
DAY 5
 Barbell Row 2 10 8

DAY 5
Tricep Pushdown 2 15 8
Back Extension/Good Morning 2 7 8
Hamstring Curl 2 10 8
Plank 2 30 Sec 8

WEEK 5
Exercises Sets Reps RPE 1RM Loads (%)
Lat Pulldown 3 15 8
Seated Cable Row 3 15 8
DAY 1

DB Shoulder Press 3 15 8
DB Lateral Raise 3 15 8
Tricep Pushdown 2 15 8
Hammer Curl 2 15 8

Exercises Sets Reps RPE 1RM Loads (%)

DAY 2

Squat 3 10 55
Bench 3 10 45
Deadlift 3 10 85

Exercises Sets Reps RPE 1RM Loads (%)

Goblet Squat 3 12 8
Leg Extension 3 12 8
DAY 3

DB RDL 3 12 8
Hamstring Curl 3 12 8
Calf 5 12 8
Standing Tibialis 2 12 8

Exercises Sets Reps RPE 1RM Loads (%)

Squat 5 3 70
DAY 4

Bench 5 3 50
DB Incline Press 3 5 8
BB Overhead Press 3 5 8

Exercises Sets Reps RPE 1RM Loads (%)

Deadlift 5 3 95
Barbell Row 2 10 8
DAY 5

Tricep Pushdown 3 15 8
Back Extension/Good Morning 3 15 7
Hamstring Curl 2 10 8
Plank 2 40 Sec 8
WEEK 9
Exercises Sets Reps RPE 1RM Loads (%)
Lat Pulldown 3 15 8
DAY 1 Seated Cable Row 3 15 8
DB Shoulder Press 3 15 8
DB Lateral Raise 3 15 8
Tricep Pushdown 3 15 8
Hammer Curl 3 15 8

Exercises Sets Reps RPE 1RM Loads (%)

DAY 2

Squat 3 5 65
Bench 3 5 50
Deadlift 3 5 95

Exercises Sets Reps RPE 1RM Loads (%)

Goblet Squat 2 12 8
Leg Extension 2 12 8
DAY 3

DB RDL 2 12 8
Hamstring Curl 2 12 8
Calf 2 12 8
Standing Tibialis 2 12 8

Exercises Sets Reps RPE 1RM Loads (%)

Squat 5 2 75
DAY 4

Bench 5 2 60
DB Incline Press 3 5 8
BB Overhead Press 3 5 8

Exercises Sets Reps RPE 1RM Loads (%)

Deadlift 5 3 105
Barbell Row 2 10 8
DAY 5

Tricep Pushdown 2 15 8
Back Extension/Good Morning 2 15 7
Hamstring Curl 2 10 8
Plank 2 45 Sec 8
ed or struggling to maintain your intensity target, consider reducing it temporarily.
ecovery it's crucial factors, make sure you do well with this.
before or symptom or problem with your body, you can contact me. Hope can help you :)

t This program consistenly!!

Congratulations on taking the fir

WEEK 2
1RM (%) Exercises Sets Reps RPE
One-Arm Lat Pulldown 2 15 8
One-Arm Seated Cable Row 2 15 8
DAY 1

DB Shoulder Press 3 15 8
DB Lateral Raise 3 15 8
Tricep Pushdown 3 15 8
Hammer Curl 2 15 8

1RM (%) Exercises Sets Reps RPE

DAY 2

60% Squat 3 10
60% Bench 3 10
60% Deficit Deadlift 3 10

1RM (%) Exercises Sets Reps RPE

Leg Press 2 15 8
Leg Extension 2 12 8
DAY 3

DB RDL 2 12 8
Hamstring Curl 2 12 8
Calf 2 12 8
Standing Tibialis 2 12 8

1RM (%) Exercises Sets Reps RPE

70% Squat 3 5
DAY 4

70% Bench 3 5
DB Incline Press 3 5 8
BB Overhead Press 3 5 8

1RM (%) Exercises Sets Reps RPE

65% Deadlift 5 3
DAY 5
 Barbell Row 2 10 8

DAY 5
Tricep Pushdown 2 15 8
Back Extension/Good Morning 2 15 7
Hamstring Curl 2 10 8
Plank 3 30 Sec 8

WEEK 6
1RM (%) Exercises Sets Reps RPE
One-Arm Lat Pulldown 3 15 8
One-Arm Seated Cable Row 3 15 8
DAY 1

DB Shoulder Press 3 15 8
DB Lateral Raise 3 15 8
Tricep Pushdown 2 15 8
Hammer Curl 2 15 8

1RM (%) Exercises Sets Reps RPE

DAY 2

67.5% Squat 3 8
67.5% Bench 3 8
67.5% Deficit Deadlift 3 8

1RM (%) Exercises Sets Reps RPE

Leg Press 3 15 8
Leg Extension 3 12 8
DAY 3

DB RDL 3 12 8
Hamstring Curl 3 12 8
Calf 5 12 8
Standing Tibialis 2 12 8

1RM (%) Exercises Sets Reps RPE

80% Squat 5 3
DAY 4

80% Bench 5 3
DB Incline Press 3 5 8
BB Overhead Press 3 5 8

1RM (%) Exercises Sets Reps RPE

75% Deadlift 5 3
Barbell Row 2 10 8
DAY 5

Tricep Pushdown 2 15 8
Back Extension/Good Morning 2 15 7
Hamstring Curl 2 10 8
Plank 3 40 Sec 8
 WEEK 10
1RM (%) Exercises Sets Reps RPE
One-Arm Lat Pulldown 2 15 8
One-Arm Seated Cable Row 2 15 8

DAY 1
DB Shoulder Press 2 15 8
DB Lateral Raise 2 15 8
Tricep Pushdown 2 15 8
Hammer Curl 2 15 8

1RM (%) Exercises Sets Reps RPE

DAY 2

77.5% Squat 3 10
77.5% Bench 3 10
77.5% Deficit Deadlift 3 10

1RM (%) Exercises Sets Reps RPE

Leg Press 2 15 8
Single Leg Extension 2 12 8
DAY 3

DB RDL 2 12 8
Single Leg Hamstring Curl 2 12 8
Calf 2 12 8
Standing Tibialis 2 12 8

1RM (%) Exercises Sets Reps RPE

90% Squat 5 3
DAY 4

90% Bench 5 3
Alt. DB Incline Press 3 5 8
BB Overhead Press 3 5 8

1RM (%) Exercises Sets Reps RPE

85% Deadlift 5 2
Barbell Row 2 10 8
DAY 5

Tricep Pushdown 2 15 8
Back Extension/Good Morning 2 15 7
Hamstring Curl 2 10 8
Plank 3 45 Sec 8
 Welcome to Genesis Project 1.0!
ns on taking the first step towards a stronger, more empowered version of yourself.

WEEK 3
1RM Loads (%) 1RM (%) Exercises Sets
Lat Pulldown 2
Seated Cable Row 2
DAY 1

DB Shoulder Press 2
DB Lateral Raise 2
Tricep Pushdown 2
Hammer Curl 2

1RM Loads (%) 1RM (%) Exercises Sets

DAY 2

50 60% Squat 3
40 60% Bench 3
75 60% Deficit Deadlift 3

1RM Loads (%) 1RM (%) Exercises Sets

Goblet Squat 3
Leg Extension 3
DAY 3

DB RDL 3
Hamstring Curl 3
Calf 2
Standing Tibialis 2

1RM Loads (%) 1RM (%) Exercises Sets

60 72.5% Squat 3
DAY 4

45 72.5% Bench 3
DB Incline Press 3
BB Overhead Press 3

1RM Loads (%) 1RM (%) Exercises Sets

85 67.5% Deadlift 5
DAY 5
 Barbell Row 2

DAY 5
Tricep Pushdown 2
Back Extension/Good Morning 2
Hamstring Curl 2
Plank 3

WEEK 7
1RM Loads (%) 1RM (%) Exercises Sets
Lat Pulldown 2
Seated Cable Row 2

DAY 1
DB Shoulder Press 2
DB Lateral Raise 2
Tricep Pushdown 2
Hammer Curl 2

1RM Loads (%) 1RM (%) Exercises Sets

DAY 2

60 70% Squat 3
45 70% Bench 3
90 70% Deficit Deadlift 3

1RM Loads (%) 1RM (%) Exercises Sets

Goblet Squat 2
Leg Extension 2
DAY 3

DB RDL 2
Hamstring Curl 2
Calf 2
Standing Tibialis 2

1RM Loads (%) 1RM (%) Exercises Sets

70 82.5% Squat 5
DAY 4

55 82.5% Bench 5
DB Incline Press 3
BB Overhead Press 3

1RM Loads (%) 1RM (%) Exercises Sets

95 77.5% Deadlift 5
Barbell Row 2
DAY 5

Tricep Pushdown 2
Back Extension/Good Morning 2
Hamstring Curl 2
Plank 3
 WEEK 11
1RM Loads (%) 1RM (%) Exercises Sets
Lat Pulldown 2
Seated Cable Row 2

DAY 1
DB Shoulder Press 2
DB Lateral Raise 2
Tricep Pushdown 2
Hammer Curl 2

1RM Loads (%) 1RM (%) Exercises Sets

DAY 2
50 60% Squat 3
40 60% Bench 3
75 60% Deficit Deadlift 3

1RM Loads (%) 1RM (%) Exercises Sets

Goblet Squat 2
Single Leg Extension 2
DAY 3

DB RDL 2
Single Leg Hamstring Curl 2
Calf 2
Standing Tibialis 2

1RM Loads (%) 1RM (%) Exercises Sets

70 82.5% Squat 5
DAY 4

55 82.5% Bench 5
DB Incline Press 3
BB Overhead Press 3

1RM Loads (%) 1RM (%) Exercises Sets

115 90% Deadlift 5
Barbell Row 2
DAY 5

Tricep Pushdown 2
Back Extension/Good Morning 2
Hamstring Curl 2
Plank 3
of yourself.

WEEK 4
Reps RPE 1RM Loads (%) 1RM (%)
15 8
15 8

DAY 1
15 8
15 8
15 8
15 8

Reps RPE 1RM Loads (%) 1RM (%)

DAY 2

10 55 62.5%
10 40 62.5%
10 80 62.5%

Reps RPE 1RM Loads (%) 1RM (%)

12 8
12 8
DAY 3

12 8
12 8
12 8
12 8

Reps RPE 1RM Loads (%) 1RM (%)

5 65 75%
DAY 4

5 50 75%
5 8
5 8

Reps RPE 1RM Loads (%) 1RM (%)

3 90 70%
DAY 5
 10 8

DAY 5
15 8
7 8
10 8
30 Sec 8

WEEK 8
Reps RPE 1RM Loads (%) 1RM (%)
15 8
15 8

DAY 1
15 8
15 8
15 8
15 8

Reps RPE 1RM Loads (%) 1RM (%)

DAY 2
8 60 72.5%
8 45 72.5%
8 90 72.5%

Reps RPE 1RM Loads (%) 1RM (%)

12 8
12 8
DAY 3

12 8
12 8
12 8
12 8

Reps RPE 1RM Loads (%) 1RM (%)

3 70 85%
DAY 4

3 55 85%
5 8
5 8

Reps RPE 1RM Loads (%) 1RM (%)

3 100 80%
10 8
DAY 5

15 8
15 7
10 8
40 Sec 8
 WEEK 12
Reps RPE 1RM Loads (%) 1RM (%)
15 8
15 8

DAY 1
15 8
15 8
15 8
15 8

Reps RPE 1RM Loads (%) 1RM (%)

DAY 2
8 55 62.5%
8 40 62.5%
8 80 62.5%

Reps RPE 1RM Loads (%) 1RM (%)

12 8
12 8

DAY 3
12 8
12 8
12 8
12 8

Reps RPE 1RM Loads (%) 1RM (%)

3 55 65%
DAY 4

3 40 65%
5 8
5 8

Reps RPE 1RM Loads (%) 1RM (%)

3 90 70%
15 8
DAY 5

15 8
15 7
10 8
45 Sec 8
 Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)
One-Arm Lat Pulldown 2 15 8
One-Arm Seated Cable Row 2 15 8
DB Shoulder Press 3 15 8
DB Lateral Raise 3 15 8
Tricep Pushdown 2 15 8
Hammer Curl 2 15 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Squat 3 10 55 65%
Bench 3 10 40 65%
Deadlift 3 10 80 65%

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Leg Press 3 15 8
Leg Extension 3 12 8
DB RDL 3 12 8
Hamstring Curl 2 12 8
Calf 2 12 8
Standing Tibialis 2 12 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Squat 3 5 65 77.5%
Bench 3 5 50 77.5%
DB Incline Press 3 5 8
BB Overhead Press 3 5 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Deadlift 5 3 90 72.5%
Barbell Row 2 10 8
Tricep Pushdown 2 15 8
Back Extension/Good Morning 2 15 7
Hamstring Curl 2 10 8
Plank 2 30 Sec 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

One-Arm Lat Pulldown 2 15 8
One-Arm Seated Cable Row 2 15 8
DB Shoulder Press 2 15 8
DB Lateral Raise 2 15 8
Tricep Pushdown 2 15 8
Hammer Curl 2 15 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Squat 3 6 65 75%
Bench 3 6 50 75%
Deadlift 3 6 95 75%

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Leg Press 2 15 8
Leg Extension 2 12 8
DB RDL 2 12 8
Hamstring Curl 2 12 8
Calf 2 12 8
Standing Tibialis 2 12 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Squat 5 2 75 87.5%
Bench 5 2 55 87.5%
DB Incline Press 3 5 8
BB Overhead Press 3 5 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Deadlift 5 3 105 82.5%
Barbell Row 2 10 8
Tricep Pushdown 2 15 8
Back Extension/Good Morning 2 15 7
Hamstring Curl 2 10 8
Plank 2 40 Sec 8
 Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)
One-Arm Lat Pulldown 2 15 8
One-Arm Seated Cable Row 2 15 8
DB Shoulder Press 2 15 8
DB Lateral Raise 2 15 8
Tricep Pushdown 2 15 8
Hammer Curl 2 15 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Squat 2 1 80 95%
Bench 2 1 60 95%
Deadlift 2 1 120 95%

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Goblet Squat 2 12 8
Leg Extension 2 12 8
DB RDL 2 12 8
Hamstring Curl 2 12 8
Calf 2 12 8
Standing Tibialis 2 12 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Squat 5 3 65 77.5%
Bench 5 3 50 77.5%
DB Incline Press 3 5 8
BB Overhead Press 3 5 8

Exercises Sets Reps RPE 1RM Loads (%) 1RM (%)

Deadlift 5 3 105 82.5%
Barbell Row 2 15 8
Tricep Pushdown 2 15 8
Back Extension/Good Morning 2 15 7
Hamstring Curl 2 10 8
Plank 2 45 Sec 8