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BoostcampPNG

Bodybuilding PPL

by Christian M.
91 athletes joined

Program Description

Flexible program that can be run anywhere from 3-6x per week. Meant to build maximum amount of muscle tissue. Thumbnail credit: @risennnnn on Unsplash

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2024 03:44
  • Last Edited
    Jan 19, 2025 09:59
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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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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
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 9
2
Pec Deck (Machine)
2
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
6-8 reps
RPE 9
4
Lateral Raise (Machine)
2
8-10 reps
RPE 9
5A
Bicep Curl (Dumbbell)
2
8-10 reps
RPE 9
5B
Hammer Curl
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
2
T-Bar Row
2
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
4
Tricep Extension (Cable)
2
8-10 reps
RPE 8.5
5
Dip (Bodyweight)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 9
3
Chest Fly (Machine)
2
8-10 reps
RPE 9
4
Front Raise
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Lat Pulldown
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
4A
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 9
4B
Single Arm Overhead Tricep Extension
2
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
2
T-Bar Row
2 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
4
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8.5
5
Dip (Bodyweight)
1 Set
AMRAP
@9
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
8-10 Reps
@9
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
8-10 Reps
@9
5A
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@9
5B
Hammer Curl
2 Sets
6-8 Reps
@9
Day 5
1
Single Arm Lat Pulldown
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
8-10 Reps
@9
3
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@9
4A
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@9
4B
Single Arm Overhead Tricep Extension
2 Sets
6-8 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@9
3
Chest Fly (Machine)
2 Sets
8-10 Reps
@9
4
Front Raise
2 Sets
8-12 Reps
@9
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 6
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@9
2
Leg Press
2 Sets
6-8 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9