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BoostcampPNG

PPLAA

by Ramen

Program Description

This is a novice to intermediate level program with the primary goal of muscle growth and hypertrophy, with some elements of strength training. This program was made by an intermediate level lifter, so take it all with a grain of salt

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2024 02:52
  • Last Edited
    Jul 26, 2024 02:59
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
1B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
2A
Chest Press (Machine)
1
1
6 reps
4 reps
RPE 9
RPE 10
2B
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
3
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 10
5
Chest Fly (Cable)
2
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Dip (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9.5
RPE 10
3
Face Pull
3
1
12 reps
10 reps
RPE 9.5
RPE 10
4
Upright Row (Cable)
3
12 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
6
Chest Supported Row (Machine)
2
1
12 reps
10 reps
RPE 9.5
RPE 10
7
Rear Delt Fly (Machine)
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
RPE 9
RPE 10
2
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
3
Calf Raise (Leg Press)
4
15 reps
RPE 10
4
Seated Hamstring Curl
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 9.5
RPE 10
6
Standing Calf Raise
4
10 reps
RPE 10
7
Walking Lunge (Dumbbell)
1
1
30 reps
20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Underhand Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Bicep Curl (Cable)
2
1
10 reps
8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
1
2
1
10 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
Hammer Curl
3
12 reps
RPE 10
6
Push Up
2
25 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 10
8
Dead Hang
2
45 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
2
Abs Crunch (Machine)
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
3
Rear Delt Fly (Machine)
1
2
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Plank
2
120 secs
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
1B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
2A
Chest Press (Machine)
1 Set
1 Set
6 Reps
4 Reps
@9
@10
2B
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9.5
@9.5
@10
5
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
6
Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dip (Bodyweight)
2 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
6 Reps
4 Reps
@9
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9.5
@10
3
Face Pull
3 Sets
1 Set
12 Reps
10 Reps
@9.5
@10
4
Upright Row (Cable)
3 Sets
12 Reps
@10
5
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
12 Reps
10 Reps
@9.5
@10
6
Chest Supported Row (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@9.5
@10
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@10
8
Pull-Up (Bodyweight)
2 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
@9
@10
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
3
Calf Raise (Leg Press)
4 Sets
15 Reps
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@9
@9.5
@10
@10
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@9.5
@10
6
Standing Calf Raise
4 Sets
10 Reps
@10
7
Walking Lunge (Dumbbell)
1 Set
1 Set
30 Reps
20 Reps
@9.5
@10
Day 4
1
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
@10
2
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Bicep Curl (Cable)
2 Sets
1 Set
10 Reps
8 Reps
@9
@10
4
Seated Dip (Machine)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
Hammer Curl
3 Sets
12 Reps
@10
6
Push Up
2 Sets
25 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
8
Dead Hang
2 Sets
45 secs
@10
Day 5
1
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@10
2
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
@10
3
Rear Delt Fly (Machine)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Plank
2 Sets
120 secs
@10