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BoostcampPNG

PPL for BBL

by Brandon M.

Program Description

To build strength and size.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 24, 2024 11:10
  • Last Edited
    Nov 03, 2024 06:41
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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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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Shoulder Press (Machine)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Extension (Cable)
3
20 reps
RPE 10
6
Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Shoulder Press (Machine)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Extension (Cable)
3
20 reps
RPE 10
6
Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Shoulder Press (Machine)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Extension (Cable)
3
20 reps
RPE 10
6
Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Shoulder Press (Machine)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Extension (Cable)
3
20 reps
RPE 10
6
Push Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
20 reps
RPE 10
2
Lat Pulldown
3
20 reps
RPE 9
3
Seated Row (Machine)
4
20 reps
RPE 9
4
Shrug (Barbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
21 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
20 reps
RPE 10
2
Lat Pulldown
3
20 reps
RPE 9
3
Seated Row (Machine)
4
20 reps
RPE 9
4
Shrug (Barbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
21 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
20 reps
RPE 10
2
Lat Pulldown
3
20 reps
RPE 9
3
Seated Row (Machine)
4
20 reps
RPE 9
4
Shrug (Barbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
21 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
20 reps
RPE 10
2
Lat Pulldown
3
20 reps
RPE 9
3
Seated Row (Machine)
4
20 reps
RPE 9
4
Shrug (Barbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
21 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 8
2
Good Morning
3
20 reps
RPE 10
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Lunge (Kettlebell)
3
10 reps
RPE 9
5
Nordic Curl
3
8 reps
RPE 10
6
Calf Raise (Leg Press)
4
20 reps
RPE 10
7
Plank
1
3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 8
2
Good Morning
3
20 reps
RPE 10
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Lunge (Kettlebell)
3
10 reps
RPE 9
5
Nordic Curl
3
8 reps
RPE 10
6
Calf Raise (Leg Press)
4
20 reps
RPE 10
7
Plank
1
3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 8
2
Good Morning
3
20 reps
RPE 10
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Lunge (Kettlebell)
3
10 reps
RPE 9
5
Nordic Curl
3
8 reps
RPE 10
6
Calf Raise (Leg Press)
4
20 reps
RPE 10
7
Plank
1
3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 8
2
Good Morning
3
20 reps
RPE 10
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Lunge (Kettlebell)
3
10 reps
RPE 9
5
Nordic Curl
3
8 reps
RPE 10
6
Calf Raise (Leg Press)
4
20 reps
RPE 10
7
Plank
1
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
1
100 reps
RPE 10
3
Arnold Press
3
15 reps
RPE 9
4
Dip (Weighted)
3
20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Tricep Kickback
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
1
100 reps
RPE 10
3
Arnold Press
3
15 reps
RPE 9
4
Dip (Weighted)
3
20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Tricep Kickback
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
1
100 reps
RPE 10
3
Arnold Press
3
15 reps
RPE 9
4
Dip (Weighted)
3
20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Tricep Kickback
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
1
100 reps
RPE 10
3
Arnold Press
3
15 reps
RPE 9
4
Dip (Weighted)
3
20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Tricep Kickback
3
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Face Pull
3
20 reps
RPE 9
6
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Face Pull
3
20 reps
RPE 9
6
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Face Pull
3
20 reps
RPE 9
6
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Face Pull
3
20 reps
RPE 9
6
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 9
2
Leg Press
3
20 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 9
2
Leg Press
3
20 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 9
2
Leg Press
3
20 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 9
2
Leg Press
3
20 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Chest Fly (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
7A
Tricep Extension (Cable)
3 Sets
8 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
3A
Dumbbell Bench Pullover
2 Sets
12 Reps
@9
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
6
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
@9
2
Squat (Paused)
2 Sets
5 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
4
Lunge (Barbell)
2 Sets
10 Reps
@9
5
Leg Curl
3 Sets
12 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
15 Reps
@9.5
7
Decline Crunch
3 Sets
15 Reps
@9
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@9
2
Pull-Up (Weighted)
1 Set
100 Reps
@10
3
Kroc Row
3 Sets
12 Reps
@9
4
Shrug (Dumbbell)
3 Sets
12 Reps
@9
5
Reverse Pec Deck
3 Sets
12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@9
@9
@9
2
Stiff Leg Deadlift
3 Sets
8 Reps
@6
3
Leg Press
4 Sets
12 Reps
@9
4
Glute-Ham Raise
3 Sets
10 Reps
@9
5
Leg Extension
3 Sets
10 Reps
@9
6
Seated Calf Raise
4 Sets
20 Reps
@9
7
Roman Chair Sit Up
3 Sets
20 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@9
@9
@9
2
Shoulder Press (Machine)
3 Sets
12 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
8 Reps
@9
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Front Raise
2 Sets
20 Reps
@9
7
Push Up
1 Set
40 Reps
@10