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BoostcampPNG

PPL

by alvaro CJ

Program Description

5 day week plan to enhance strenght, gains and achieve an overall aesthetic look.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 21, 2024 08:54
  • Last Edited
    Oct 22, 2024 06:09
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Week 1
1 / 16 Weeks
Day 4
1
Single Arm Row (Cable)
3 Sets
6-8 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
10-14 Reps
@9
3
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@9
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
6
Face Pull
4 Sets
15-20 Reps
@9
Day 5
1
Tricep Pushdown (Cable)
4 Sets
10-14 Reps
@9
2
Skull Crusher
4 Sets
10-14 Reps
@9
3
Katana Extension
3 Sets
12-15 Reps
@9
4
Preacher Curl (Barbell)
4 Sets
10-14 Reps
@9
5
Bayesian Curl
4 Sets
10-14 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
7
Lying Leg Curl
4 Sets
12-15 Reps
@9
Day 1
1
Chest Fly (Cable)
4 Sets
12-15 Reps
@9
2
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
7
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
Day 2
1
Standing Pullover (Cable)
3 Sets
12-15 Reps
@9
2
Barbell Row
1 Set
6-8 Reps
@9
3
Barbell Row
3 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
10-14 Reps
@9
5
Rack Pull (Barbell)
3 Sets
5-7 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
7
Bayesian Curl
3 Sets
10-12 Reps
@9
Day 3
1
Seated Hamstring Curl
4 Sets
12-14 Reps
@9
2
Hack Squat
1 Set
6-8 Reps
@9
3
Hack Squat
3 Sets
10-12 Reps
@9
4
Leg Press (45 Degrees)
3 Sets
14-16 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
6
Leg Extension
4 Sets
15-20 Reps
@9