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PPL x Arnold

by Dom W.

Program Description

Ppl x Arnold split to get massive

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2025 09:24
  • Last Edited
    Feb 24, 2025 01:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Week 1
1 / 8 Weeks
Day 4
1
Rest
1 Set
1 Reps
-
Day 2
1
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@9
2
Pull-Up (Weighted)
2 Sets
5+ Reps
@9.5
3
T-Bar Row
2 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@9
5
Single Arm Iso Row
2 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
2
Chest Press (Machine)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
6
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
7
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
Day 6
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
2
Lateral Raise (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
3
Rear Delt Fly (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Skull Crusher
4 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12+ Reps
@10
8
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@9
Day 3
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Smith Machine)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@9.5
@9.5
3
Leg Press
1 Set
2 Sets
5-9 Reps
10-15 Reps
@9.5
@9.5
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
3 Sets
10-15 Reps
@9
6
Leg Extension
3 Sets
12+ Reps
@10
7
Cable Crunch
3 Sets
10-15 Reps
@9
Day 7
1
Seated Hamstring Curl
1 Set
10-15 Reps
@9
2
Split Squat (Dumbbell)
2 Sets
12+ Reps
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9.5
@9
@9.5
4
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9
6
Standing Calf Raise
3 Sets
10-15 Reps
@9.5
7
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
Day 1
1
Lateral Raise (Cable)
2 Sets
12+ Reps
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@9
@9.5
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@9
@9.5
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
5
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9.5
8
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5