logo
BoostcampPNG

PPLUL

by Saptarshi B.

Program Description

Bbb

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 03, 2024 09:38
  • Last Edited
    Dec 04, 2024 10:54
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8.5
3
Pec Deck (Machine)
3
15 reps
RPE 8.5
4
Lateral Raise (Cable)
5
15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
4
8 reps
RPE 8.5
2
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8.5
3
Cable Flexion Row
4
12 reps
RPE 8.5
4
Bicep Curl (Machine)
3
1
15 reps
18 reps
RPE 8.5
RPE 8.5
5
Rear Delt Fly (Machine)
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 9
3
Romanian Deadlift (Barbell)
5
15 reps
RPE 8
4
Seated Hamstring Curl
2
15 reps
RPE 9
5
Standing Calf Raise
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
12 reps
RPE 8.5
3
Seated Row (Machine)
2
15 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
15 reps
RPE 8.5
5
Lateral Raise (Cable)
5
15 reps
RPE 8.5
6
Rear Delt Fly (Cable)
5
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
5
5 reps
RPE 7
2
Squat (Smith Machine)
2
15 reps
RPE 8.5
3
Tricep Pushdown (Cable)
3
15 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
15 reps
RPE 8.5
5
Upright Row (Cable)
4
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Band)
4 Sets
8 Reps
@8.5
2
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
@8.5
3
Cable Flexion Row
4 Sets
12 Reps
@8.5
4
Bicep Curl (Machine)
3 Sets
1 Set
15 Reps
18 Reps
@8.5
@8.5
5
Rear Delt Fly (Machine)
5 Sets
15 Reps
@8.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8.5
3
Pec Deck (Machine)
3 Sets
15 Reps
@8.5
4
Lateral Raise (Cable)
5 Sets
15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
5 Sets
15 Reps
@8.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@7.5
2
Leg Extension
2 Sets
15 Reps
@9
3
Romanian Deadlift (Barbell)
5 Sets
15 Reps
@8
4
Seated Hamstring Curl
2 Sets
15 Reps
@9
5
Standing Calf Raise
5 Sets
15 Reps
@8.5
Day 4
1
Chest Supported Row (Dumbbell)
2 Sets
12 Reps
@8.5
2
Incline Bench Press (Smith Machine)
2 Sets
12 Reps
@8.5
3
Seated Row (Machine)
2 Sets
15 Reps
@8.5
4
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@8.5
5
Lateral Raise (Cable)
5 Sets
15 Reps
@8.5
6
Rear Delt Fly (Cable)
5 Sets
15 Reps
@8.5
Day 5
1
Deadlift (Deficit)
5 Sets
5 Reps
@7
2
Squat (Smith Machine)
2 Sets
15 Reps
@8.5
3
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8.5
5
Upright Row (Cable)
4 Sets
12 Reps
@8.5