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Max Intensity PPL/UL

by Charlie W.
4 athletes joined

Program Description

PPl/UL weekly based hypertrophy that mixes the two programs to attempt to address drawbacks of both (overdeveloped top or bottom) Assumes a weekly split with rest days on Thursday and Sunday. Lots of high intensity techniques but with plenty of time for affected muscle groups to rest before use again. Day 1 - Pull Day 2 - Push Day 3 - Legs Day 4 - Upper Day 5 - Lower

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 10, 2024 09:14
  • Last Edited
    May 09, 2024 03:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Single Arm High Row (Cable)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
10-15 reps
RPE 10
5
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
6
Reverse Pec Deck
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
9
Hammer Curl
3
6-10 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Single Arm High Row (Cable)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
10-15 reps
RPE 10
5
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
6
Reverse Pec Deck
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
9
Hammer Curl
3
6-10 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Single Arm High Row (Cable)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
10-15 reps
RPE 10
5
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
6
Reverse Pec Deck
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
9
Hammer Curl
3
6-10 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Single Arm High Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
1
10-15 reps
RPE 8
5
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
6
Reverse Pec Deck
3
6-10 reps
RPE 8
7
Bicep Curl (Cable)
3
10-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Front Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Front Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Front Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 9
3
Sissy Squat
2
AMRAP
RPE 10
4
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
10-15 reps
15-20 reps
10-15 reps
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 9
3
Sissy Squat
2
AMRAP
RPE 10
4
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
10-15 reps
15-20 reps
10-15 reps
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 9
3
Sissy Squat
2
AMRAP
RPE 10
4
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
10-15 reps
15-20 reps
10-15 reps
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Extension
3
12-20 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2
Front Raise
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
1
10-18 reps
10-18 reps
RPE 7-9
RPE 9-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl
2
8-12 reps
RPE 10
6C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
6D
Bicep Curl (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
7
Cable Crunch
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2
Front Raise
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
1
10-18 reps
10-18 reps
RPE 7-9
RPE 9-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl
2
8-12 reps
RPE 10
6C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
6D
Bicep Curl (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
7
Cable Crunch
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2
Front Raise
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
1
10-18 reps
10-18 reps
RPE 7-9
RPE 9-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl
2
8-12 reps
RPE 10
6C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
6D
Bicep Curl (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
7
Cable Crunch
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
10-15 reps
RPE 8
1B
Reverse Pec Deck
3
10-15 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
2
1
10-18 reps
10-18 reps
RPE 7-8
RPE 7-9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4B
Hammer Curl
2
8-12 reps
RPE 8
4C
Tricep Pushdown (Cable)
3
12-18 reps
RPE 8
4D
Bicep Curl (Cable)
3
12-18 reps
RPE 8
5
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
10-15 reps
RPE 9
4
Good Morning
2
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
2
6-10 reps
RPE 8-10
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Jump Squat
2
10-15 reps
RPE 10
8
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
10-15 reps
RPE 9
4
Good Morning
2
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
2
6-10 reps
RPE 8-10
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Jump Squat
2
10-15 reps
RPE 10
8
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
10-15 reps
RPE 9
4
Good Morning
2
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
2
6-10 reps
RPE 8-10
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Jump Squat
2
10-15 reps
RPE 10
8
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Glute Kickback (Cable)
2
10-15 reps
RPE 8
4
Good Morning
2
8-12 reps
RPE 7-8
5
Reverse Lunge (Barbell)
2
6-10 reps
RPE 8
6
Leg Curl
3
12-20 reps
RPE 8
7
Seated Calf Raise
3
8-13 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7-9
2
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-9
3
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
10-15 Reps
@10
5
Rear Delt Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-10
6
Reverse Pec Deck
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
8
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
9
Hammer Curl
3 Sets
6-10 Reps
@10
10
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Front Raise
1 Set
8-12 Reps
@10
Day 3
1
Front Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Leg Press
3 Sets
8-12 Reps
@9
3
Sissy Squat
2 Sets
AMRAP
@10
4
Leg Extension
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
15-20 Reps
10-15 Reps
@9
@10
@10
Day 4
1A
Pec Deck (Machine)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@9
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2
Front Raise
1 Set
10-15 Reps
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
10-18 Reps
10-18 Reps
@7-9
@9-10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6B
Hammer Curl
2 Sets
8-12 Reps
@10
6C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
6D
Bicep Curl (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
7
Cable Crunch
2 Sets
8-12 Reps
@9.5
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
10-15 Reps
@9
4
Good Morning
2 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
2 Sets
6-10 Reps
@8-10
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Jump Squat
2 Sets
10-15 Reps
@10
8
Seated Calf Raise
3 Sets
8-13 Reps
@10