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Dumbthic Workouts & Diet

The document outlines a 7 week training program with details of exercises and weights for each day. It includes the lifter's starting squat, bench, and deadlift weights. For each week, it lists the daily exercises, muscle groups targeted, and weights or RPE levels. Weeks 1 and 4 are shown as examples, with the final week focused on setting new personal records for main lifts.

Uploaded by

Eddy Ancori
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
295 views27 pages

Dumbthic Workouts & Diet

The document outlines a 7 week training program with details of exercises and weights for each day. It includes the lifter's starting squat, bench, and deadlift weights. For each week, it lists the daily exercises, muscle groups targeted, and weights or RPE levels. Weeks 1 and 4 are shown as examples, with the final week focused on setting new personal records for main lifts.

Uploaded by

Eddy Ancori
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TYPE IN YOUR CURRENT PRS BELOW (kg or lbs)

SQUAT BENCH DEADLIFT


90 60 100

Week 1, Day 1
Squat (Quads) and Bench Exercise @RPE/Weight
Squat Single 74.25
Paused Squats 65.25
Flat Bench 42
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 1, Day 2
Variation Bench + Chest and Back (Row Focused) Exercise @RPE/Weight
Paused Flat Bench 46.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 1, Day 3
Shoulders and Arms Exercise @RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)

Week 1, Day 4 REST REST

Week 1, Day 5
Deadlifts and Squat (Hamstring) Exercise @RPE/Weight
Deadlift 77.5
Squats 67.5
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
Week 1, Day 6
Bench and Back (Lat Focused) Exercise @RPE/Weight
Flat Bench Single 52.5
Tempo Flat Bench (3sec count) 42
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly

Week 1, Day 7 REST REST

Week 4, Day 1
Squat (Quads) and Bench Exercise @RPE/Weight
Squat Single 81
Squats 67.5
Flat Bench 43.5
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 4, Day 2
Variation Bench + Chest and Back (Row Focused) Exercise @RPE/Weight
Paused Flat Bench 49.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 4, Day 3
Shoulders and Arms Exercise @RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)

Week 4, Day 4 REST REST


Week 4, Day 5
Deadlifts and Squat (Hamstring) Exercise @RPE/Weight
Deadlift Single 87.5
Squats 67.5
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction

Week 4, Day 6
Bench and Back (Lat Focused) Exercise @RPE/Weight
Tempo Bench Press (3sec count) 48
Flat Bench 43.5
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly

Week 4, Day 7 REST REST

PR WEEK! PR WEEK! PR WEEK!

Week 7, Day 1
Squat (Quads) and Bench Exercise @RPE/Weight
Squat Single PR ATTEMPT
Squats 72
Flat Bench 46.5
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 6, Day 2
Variation Bench + Chest and Back (Row Focused) Exercise @RPE/Weight
Paused Flat Bench 54
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 6, Day 3
Shoulders and Arms Exercise @RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)

Week 6, Day 4 REST REST

Week 6, Day 5
Deadlifts and Squat (Hamstring) Exercise @RPE/Weight
Deadlift Single PR ATTEMPT
Paused Squats 72
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction

Week 6, Day 6
Bench and Back (Lat Focused) Exercise @RPE/Weight
Bench Single PR ATTEMPT
Flat Bench 48
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly

Week 6, Day 7 REST REST


SBD Total:
250

Sets Reps Personal Notes


1 1
3 6
3 8
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


2 5
3 6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


3 6-10
3 10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure

REST REST REST

Sets Reps Personal Notes


3 6
3 5
2 8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets Reps Personal Notes
1 1
2 6 ;
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure

REST REST REST

Sets Reps Personal Notes


1 1
3 7
3 9
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


2 6
3 6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


3 6-10
3 10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure

REST REST REST


Sets Reps Personal Notes
1 1
3 5
2 8-10
3 Form Failure
2 Until Failure
3 Until Failure

Sets Reps Personal Notes


3 5
2 7
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure

REST REST REST

PR WEEK! PR WEEK! PR WEEK! PR WEEK!

Sets Reps Personal Notes


1 1
3 6
3 8
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


2 4
3 6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure
Sets Reps Personal Notes
3 6-10
3 10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure

REST REST REST

Sets Reps Personal Notes


1 1
3 3
2 8-10
3 Form Failure
2 Until Failure
3 Until Failure

Sets Reps Personal Notes


1 1
2 6
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure

REST REST REST


Week 2, Day 1
Squat (Quads) and Bench Exercise @RPE/Weight
Squat Single 76.5
Squats 65.25
Flat Bench 42
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 2, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise @RPE/Weight
Paused Flat Bench 46.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 2, Day 3
Shoulders and Arms Exercise @RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)

Week 2, Day 4 REST REST

Week 2, Day 5
Deadlifts and Squat (Hamstring) Exercise @RPE/Weight
Deadlift Single 85
Squats 67.5
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
Week 2, Day 6
Bench and Back (Lat Focused) 9 @RPE/Weight
Tempo Bench Press (3sec count) 46.5
Flat Bench 42
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly

Week 2, Day 7 REST REST

Week 5, Day 1
Squat (Quads) and Bench Exercise @RPE/Weight
Squat Single 83.25
Paused Squats 69.75
Flat Bench 45
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 5, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise @RPE/Weight
Paused Flat Bench 52.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 5, Day 3
Shoulders and Arms Exercise @RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)

Week 5, Day 4 REST REST


Week 5, Day 5
Deadlifts and Squat (Hamstring) Exercise @RPE/Weight
Deadlift 85
Squats 69.75
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction

Week 5, Day 6
Bench and Back (Lat Focused) Exercise @RPE/Weight
Bench Single 55.5
Flat Bench 46.5
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly

Week 5, Day 7 REST REST

PR WEEK! PR WEEK! PR WEEK!


Sets Reps Personal Notes
1 1
3 7
3 9
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


2 6
3 6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


3 6-10
3 10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure

REST REST REST

Sets Reps Personal Notes


1 1
4 5
2 8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets Reps Personal Notes
3 5
2 7
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure

REST REST REST

Sets Reps Personal Notes


1 1
3 6
3 8
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


2 4
3 6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


3 6-10
3 10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure

REST REST REST


Sets Reps Personal Notes
2 4
3 4
2 8-10
3 Form Failure
2 Until Failure
3 Until Failure

Sets Reps Personal Notes


1 1
2 6
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure

REST REST REST

PR WEEK! PR WEEK! PR WEEK! PR WEEK!


Week 3, Day 1
Squat (Quads) and Bench Exercise @RPE/Weight
Squat Single 78.75
Paused Squats 67.5
Flat Bench 43.5
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 3, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise @RPE/Weight
Paused Flat Bench 49.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip T-bar Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 3, Day 3
Shoulders and Arms Exercise @RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)

Week 3, Day 4 REST REST

Week 3, Day 5
Deadlifts and Squat (Hamstring) Exercise @RPE/Weight
Deadlift 80
Squats 69.75
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction
Week 3, Day 6
Bench and Back (Lat Focused) Exercise @RPE/Weight
Paused Bench Single 54
Tempo Flat Bench (3sec count) 43.5
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly

Week 3, Day 7 REST REST

Week 6, Day 1
Squat (Quads) and Bench Exercise @RPE/Weight
Squat Single @RPE 9
Squats 69.75
Flat Bench 45
Flat Smith Machine Bench Press
Leg Press (Single Leg)
Leg Extensions
Leg Adduction
Week 6, Day 2
Variation Bench + Chest and Back (Row Focused)
Exercise @RPE/Weight
Paused Flat Bench 52.5
Incline Dumbbell Bench Press
Medium Grip Cable Row
Wide Grip Machine Row
Machine Low Row
Machine Chest Fly
Cable Rear Delt Fly
Week 6, Day 3
Shoulders and Arms Exercise @RPE/Weight
Dumbbell Shoulder Press
DB Lateral Raises (Seated)
Cable Lateral Raises
DB Hammer Curls
Preacher Curl (Single Arm)
Incline Bicep Curl (seated)
Tricep V-bar Pushdown
Tricep Extension (Single Arm)

Week 6, Day 4 REST REST


Week 6, Day 5
Deadlifts and Squat (Hamstring) Exercise @RPE/Weight
Deadlift 87.5
Squats 72
Barbell RDLs
Hamstring Curls
Leg Press (Single Leg)
Leg Adduction

Week 6, Day 6
Bench and Back (Lat Focused) Exercise @RPE/Weight
Bench Single @RPE 9
Flat Bench 46.5
Wide Grip Lat Pulldown
Cable Lat Pullover
"JPG" Lat Pull Downs (single arm)
Incline Smith Machine Bench Press
Cable Rear Delt Fly

Week 6, Day 7 REST REST

PR WEEK! PR WEEK! PR WEEK!


Sets Reps Personal Notes
1 1
3 6
3 8
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


2 5
3 6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


3 6-10
3 10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure

REST REST REST

Sets Reps Personal Notes


3 5
3 5
2 8-10
3 Form Failure
2 Until Failure
3 Until Failure
Sets Reps Personal Notes
1 1
2 6
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure

REST REST REST

Sets Reps Personal Notes


1 1
3 7
3 9
2 Until Failure
2 Until Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


2 5
3 6-10
2 Until Failure
3 Form Failure
3 Form Failure
3 Until Failure
3 Until Failure

Sets Reps Personal Notes


3 6-10
3 10-15
2 Until Failure
3 Form Failure
2 Until Failure
2 Until Failure
3 Until Failure
2 Form Failure

REST REST REST


Sets Reps Personal Notes
2 3
3 3
2 8-10
3 Form Failure
2 Until Failure
3 Until Failure

Sets Reps Personal Notes


1 1
2 7
3 Form Failure
3 Until Faillure
2 Form Failure
3 Until Failure
3 Until Failure

REST REST REST

PR WEEK! PR WEEK! PR WEEK! PR WEEK! PR WEEK! PR WEEK!


PR WEEK! PR WEEK! PR WEEK!

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