logo
BoostcampPNG

PPLPP

by Landon R.
1 athletes joined

Program Description

This is a Push Pull Legs with only one leg day. Emphasis on more simple bodybuilding movements and exercise that everyone knows and utilizes. PS: There is only one leg day because I have naturally big legs and I don't need them to be any bigger. So if you have small legs add in another leg day.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 28, 2024 04:25
  • Last Edited
    Dec 10, 2024 08:30
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
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 (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Dip (Weighted)
3 Sets
8-12 Reps
@10
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
Day 2
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Single Arm Row (Cable)
3 Sets
8-12 Reps
@10
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Bicep Curl (Cable)
3 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@10
2
Squat (Barbell)
3 Sets
8-12 Reps
@10
3
Leg Press
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Lying Leg Curl
3 Sets
8-12 Reps
@10
6
Seated Calf Raise
3 Sets
8-12 Reps
@10
7
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Dip (Weighted)
3 Sets
8-12 Reps
@10
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
Day 5
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Single Arm Row (Cable)
3 Sets
8-12 Reps
@10
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Bicep Curl (Cable)
3 Sets
12-15 Reps
@10