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PPLUL

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Program Description

Perfect for intermediate or advanced people

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2024 08:16
  • Last Edited
    Oct 04, 2024 08:58
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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 (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
10 Reps
@9
2
Chest Press (Machine)
4 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Overhead Press (Barbell)
4 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
Day 3
1
Seated Calf Raise
6 Sets
12 Reps
@9
2
Leg Press
4 Sets
12 Reps
@9
3
Stiff Leg Deadlift
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
12 Reps
@9
5
Side Crunch (Cable)
4 Sets
12 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Barbell Row
4 Sets
10 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
Day 5
1
Seated Calf Raise
6 Sets
12 Reps
@9
2
Leg Press
4 Sets
12 Reps
@9
3
Stiff Leg Deadlift
4 Sets
10 Reps
@9
4
Leg Extension
4 Sets
12 Reps
@9
5
Side Crunch (Cable)
4 Sets
12 Reps
@9
Day 2
1
Barbell Row
4 Sets
10 Reps
@9
2
Lat Pulldown
4 Sets
10 Reps
@9
3
Seated Row (Cable)
3 Sets
10 Reps
@9
4
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Side Crunch (Cable)
4 Sets
12 Reps
@9