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BoostcampPNG

Lif, laf, lift - 6 day PPL

by Cam
2 athletes joined

Program Description

Get swole to use ya pole

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 11, 2024 10:49
  • Last Edited
    May 07, 2024 10:38
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Pendulum Squat
3
8 reps
RPE 10
6
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Leg Press
3
20 reps
RPE 8
5A
Seated Hamstring Curl
3
20 reps
RPE 8
5B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 8
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Pendulum Squat
3
8 reps
RPE 10
6
Standing Calf Raise
3
10 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 11
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 12
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
3A
Leg Extension
3
20 reps
RPE 8
3B
Leg Press
3
20 reps
RPE 8
4A
Seated Hamstring Curl
3
20 reps
RPE 8
4B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
-
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
-
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
-
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
-
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
-
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
-
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
-
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
8 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Leg Extension
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
3 Sets
10 Reps
@8
5
Pendulum Squat
3 Sets
8 Reps
@10
6
Standing Calf Raise
3 Sets
10 Reps
@10
Day 6
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@8
4A
Leg Extension
3 Sets
20 Reps
@8
4B
Leg Press
3 Sets
20 Reps
@8
5A
Seated Hamstring Curl
3 Sets
20 Reps
@8
5B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8