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RP 6 day male physique program
Monday, i start a new program, so what better time to start a log. This will be my first program from RP. It was 4 blocks 6 weeks ea. I will run the first block on cruise to get an unadulterated feel for it, then switch to blasting for the remainder of the 15 weeks. This will be my first blast. Up until this point, I have just been using it to increase my cruise dose.
cruise is 200mg/wk test c and puts my test at 900 ng/dl
Blast is 600 mg/week test c and should put my test at around 3k, but bloodwork will see.
I am currently 193 and 23%bf
I know it will get brought up cause I'm not huge and ppl will likely be like why are you even on test when you have only been lifting a year so I'll go ahead and cover it.
I have only been lifting about a year or so, yes. I have been on trt for 4 due to a TBI that was diagnosed as chronic depression. Before, an MRI scan and blood work showed that it was actually brain damage and low T. I was put on TRT, and my depression went away. Along with many other issues i was having. As my confidence came back, i started going back to the gym like i used to in my early 20s. After being on trt and lifting for a while, I started getting curious about blast and cruise. So that's why I'm on test even though I can't squat 2 times my body weight YET. 
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Last edited by Mando_762; 11-05-2023 at 04:06 AM.
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First 6 weeks
| Day 1: |
| Incline Medium Grip Bench Press |
| Flat Dumbbell Flye |
| Medium Grip Bench Press |
| Thumbs Down Lateral Raise |
| Close Grip Barbell Curl |
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| Day 2: |
| Front Squat |
| Close Stance Feet Forward Squats |
| Single-Leg Leg Curl |
| Stair Calves |
| Hanging Strait Leg Raise |
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| Day 3: |
| Barbell Bent Over Row |
| Row to Chest |
| Wide Grip Pullup |
| EZ Curl |
| Thumbs Down Lateral Raise |
| Barbell Bent Over Shrug |
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| Day 4: |
| Standing Barbell Shoulder Press |
| Dips |
| Medium Grip Bench Press |
| Barbell Curl |
| Thumbs Down Lateral Raise |
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| Day 5: |
| Barbell Walking Lunge |
| Sumo Deadlift |
| Low Bar Good Morning |
| High Bar Squat |
| Stair Calves |
| Modified Candlestick |
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| Day 6: |
| Wide Grip Pullup |
| Assisted Overhand Pullup |
| Barbell Bent Over Row |
| Barbell Bent Over Shrug |
| Thumbs Down Lateral Raise |
| Dumbbell Spider Curl |
Last edited by Mando_762; 11-05-2023 at 03:37 AM.
Reason: Bad quality photo
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Following along bro, GET SOME!
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Thanks today seemed lighter than expected. It was only 3/fail with maybe 60% of my 10rm. But I am thinking as I grade them -2 to 2 it will adjust the weight but who knows maybe the recovery will show it took more effort than it felt like at the time.
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Dr Mike and Jared are smart guys
for a list: [email protected]
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Agreed, there youtube videos are a wealth of knowledge alone.
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Alright, starting today, I will post daily. I am about to start today's workout and took some beet root an hour ago. I'm not really sore, but I'll see if that changes under load.
Today, I'll repeat weak 1, and this time will mark -2 too 2 in how i feel for the calculations for next week
Incline Medium Grip Bench Press 2 sets 140lbs 3/fail did 13 total
Flat Dumbbell Flye 2 sets 35lb 3/fail did 9 total
Medium Grip Bench Press 2 sets 175lb 3/fail did 7 total
Thumbs Down Lateral Raise 2 sets 30lb 3/fail did 17 total
Close Grip Barbell Curl 2 sets 60lb 3/fail did 13 total
Then jumped rope 5 minutes
Speed bag 10 minutes
Heavy bag 15 minutes
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Last edited by Mando_762; 11-13-2023 at 09:47 PM.
Reason: Post workout edit
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Originally Posted by
Mando_762
Agreed, there youtube videos are a wealth of knowledge alone.
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Yes they are. Watch them regularly
for a list: [email protected]
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Today's exercise
Front Squat 2 sets150lbs3/faildid 10 reps total
Close Stance Feet Forward Squats2 sets150lbs3/fail did 12 reps total
Single-Leg Leg Curl2 sets 42lbs 3/faildid 20 reps total
Single leg Stair Calves4 sets 55lbs 3/faildid 44 reps total
Hanging Strait Leg Raise3 sets BW3/faildid 28 reps total
Felt a little sore in calves and abs afterward, but everything else feels fine. I suspect this to change as I progressively overload later in the program, so I'm not in a hurry to pile on weight.
Slow and steady pace always wins the race.
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Today's a rest day, so no lifts. I only hit the speed bad for 30 minutes and the heavy bag an hour.
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