logo
BoostcampPNG

PPL basics

by Lucas
1 athletes joined

Program Description

Simple Pull, Push, Legs Power and Hypertrophy Make sure to do a good warm-up before starting each training. Workout 3 days, rest 1 day, workout 3 days, rest 1 day, etc. Add an extra rest day when needed. Pull before push so there is some ease on the back between pull and leg days.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 29, 2024 09:15
  • Last Edited
    Jul 29, 2024 10:00
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
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@9
3
Chest Press (Machine)
3 Sets
10-12 Reps
@9
4
Shoulder Press (Machine)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
6
Skull Crusher
4 Sets
10-12 Reps
@9
7
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
Day 1
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
2
Wide Grip Lat Pulldown
3 Sets
6-8 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
4
Bayesian Curl
4 Sets
10-12 Reps
@9
5
Hammer Curl
4 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
4
Lying Leg Curl
4 Sets
10-15 Reps
@9
5
Seated Calf Raise
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
6-8 Reps
@9
Day 4
1
Pull-Up (Weighted)
4 Sets
8-10 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
6-8 Reps
@9
3
Y T W's (Incline Bench)
3 Sets
10-15 Reps
@9
4
Spider Curl
4 Sets
8-12 Reps
@9
5
Seated Dumbbell Curl
4 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Decline Cable Press
3 Sets
8-10 Reps
@9
3
Chest Fly (Cable)
3 Sets
8-10 Reps
@9
4
Military Press (Barbell)
3 Sets
6-8 Reps
@9
5
One Arm Lateral Raise (Cable)
4 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
7
Tricep Extension (Machine)
4 Sets
12-15 Reps
@9
Day 6
1
Squat (Paused)
3 Sets
6-8 Reps
@9
2
Hack Squat
3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Calf Raise (Bodyweight)
4 Sets
12-15 Reps
@9
6
Seated Calf Raise
3 Sets
6-8 Reps
@9