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PPL

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Program Description

Build strength and muscle while losing body fat

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 20, 2024 07:45
  • Last Edited
    Jun 20, 2024 08:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
15%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
50%
3
Chest Fly (Cable)
3 Sets
12 Reps
30%
4
Chest Fly (Cable)
3 Sets
12 Reps
30%
5
Overhead Press (Barbell)
3 Sets
12 Reps
50%
6
Lying Side Lateral Raise
3 Sets
12 Reps
50%
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
50%
8
Dip (Bodyweight)
2 Sets
6 Reps
@9.5
9
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
10
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
11
Tricep Kickback
2 Sets
15 Reps
@8
Day 2
1
Wide Grip Lat Pulldown
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@10
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Barbell Row
3 Sets
12 Reps
@9
6
Behind-the-Neck Lat Pulldown
3 Sets
12 Reps
@7.5
7
Back Extension (Weighted)
3 Sets
6 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@10
9
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@9
10
Spider Curl
3 Sets
10 Reps
@10
11
Hammer Curl
3 Sets
15 Reps
@6.5
Day 3
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@6
@10
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
3
Lateral Lunge
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
15%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
50%
3
Chest Fly (Cable)
3 Sets
12 Reps
30%
4
Chest Fly (Cable)
3 Sets
12 Reps
30%
5
Overhead Press (Barbell)
3 Sets
12 Reps
50%
6
Lying Side Lateral Raise
3 Sets
12 Reps
50%
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
50%
8
Dip (Bodyweight)
2 Sets
6 Reps
@9.5
9
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
10
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
11
Tricep Kickback
2 Sets
15 Reps
@8
Day 5
1
Wide Grip Lat Pulldown
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@10
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Barbell Row
3 Sets
12 Reps
@9
6
Behind-the-Neck Lat Pulldown
3 Sets
12 Reps
@7.5
7
Back Extension (Weighted)
3 Sets
6 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@10
9
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@9
10
Spider Curl
3 Sets
10 Reps
@10
11
Hammer Curl
3 Sets
15 Reps
@6.5
Day 6
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@6
@10
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
3
Lateral Lunge
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10