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BoostcampPNG

Vic’s PPL Split

by Victor C.

Program Description

to get as strong as possible for novice lifters trying to up their numbers.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 13, 2025 01:33
  • Last Edited
    Jan 13, 2025 04:48
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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 (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
85%
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
85%
4A
Bench Press (Close Grip)
3 Sets
6 Reps
85%
4B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
5A
Dip (Assisted)
3 Sets
10 Reps
@8
5B
Front Raise
3 Sets
10 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
90%
2
Lat Pulldown
3 Sets
6 Reps
85%
3
Seated Row (Cable)
3 Sets
6 Reps
85%
4
Face Pull
3 Sets
15 Reps
@8.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
75%
6
Bicep Curl (Cable)
3 Sets
15 Reps
@10
Day 3
1
Pendulum Squat
3 Sets
6 Reps
85%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
75%
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
Day 4
1
Shoulder Press (Machine)
3 Sets
6 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
70%
3
Chest Fly (Cable)
3 Sets
10 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
4B
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
5A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
5B
Front Raise
3 Sets
10 Reps
@8.5
Day 6
1
Leg Press
3 Sets
5 Reps
95%
2
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
85%
4
Sumo Deadlift (Barbell)
3 Sets
6 Reps
90%
5
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 5
1
Pull-Up (Bodyweight)
3 Sets
6 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
8 Reps
80%
3
Single Arm Row (Cable)
3 Sets
8 Reps
@8.5
4A
Face Pull
3 Sets
15 Reps
@9
5
Hammer Curl (Cable)
3 Sets
15 Reps
@9
6
Bicep Curl (Cable)
3 Sets
15 Reps
@9