Bodybuilding / StrengthIntermediate

STRONG

MTC Bodybuilding — build muscle, strength and aesthetics

A dedicated bodybuilding program structured around Upper Push, Upper Pull, Lower Push, Lower Pull and Shoulders & Arms days. Includes percentage-based loading, hypertrophy sets, RPE-based accessory work and optional Functional Pump sessions.

5-6 days/weekIntermediate

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This Week

Week of Jun 22, 2026 · tap a day to open it

Your level

Warm Up

1. Crossover Symmetry Activation or Banded 7s — 7 reps each

2. 2-3 sets

- 20 Banded Tricep Press Downs

- :20-30 sec Dead Hang on Bar

- 5 Tempo Push Ups (2 sec pause at ground)

Bench Press

6 sets: 6 reps @ 65-70% 1RM (or RPE 6.5)

*Rest 2:00-3:00 between sets*

Accessory — Seated DB Shoulder Press

4 sets: 12 reps (each side) @ RPE 8

*Rest 1:00-1:30 between sets*

Functional Pump — Upper Press & Pull

2 sets (rest 4 min between):

- 18 Double KB Shoulder to Overhead (2x53/35 or RPE 6)

- 12 KB Chainsaw Rows (53/35) each side

- 15 Double KB Shoulder to Overhead

- 12 KB Chainsaw Rows each side

- 12 Double KB Shoulder to Overhead

- 12 KB Chainsaw Rows each side

*(Score is time for this piece)*

Then: 4 sets

- 10 Alt Seated DB Strict Press @ RPE 8

- 10 Strict Pull Ups @ RPE 8

*Rest 1:30-2:00 between sets*