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BoostcampPNG

Modified PPL

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3 athletes joined

Program Description

Muscle Build

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 21, 2024 03:42
  • Last Edited
    Aug 05, 2024 07:35

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 8
2
Squat (Barbell)
2
1
2
8-12 reps
6-8 reps
5-5 reps
RPE 6
RPE 8
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
5
Standing Calf Raise
2
1
1
1
15-20 reps
15-20 reps
15-20 reps
15-20 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Hip Adductor (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9.5
5
Skull Crusher
1
1
1
10-12 reps
8-10 reps
8-8 reps
RPE 7.5
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
10-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Underhand Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
5
Hammer Curl
1
2
12-15 reps
10-12 reps
RPE 8
RPE 8
6
Spider Curl
1
2
12-15 reps
12-10 reps
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
8-12 reps
6-10 reps
4-6 reps
RPE 6.5
RPE 8
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
5
15-20 reps
RPE 8
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
10-12 reps
8-10 reps
6-8 reps
5-5 reps
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Chest Press (Machine)
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
3
Chest Fly (Cable)
1
1
1
15-20 reps
12-15 reps
12-15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
2
10-12 reps
8-12 reps
RPE 8
RPE 9.5
5
Bench Press (Close Grip)
1
1
1
8-12 reps
6-10 reps
6-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Tricep Kickback
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7.5
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
3
10-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Reverse Pec Deck
3
2
15-20 reps
15-20 reps
RPE 7.5
RPE 8.5
5
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 9.5
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
8-12 Reps
6-10 Reps
4-6 Reps
@6.5
@8
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
5 Sets
15-20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
Day 1
1
Leg Curl
3 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
1 Set
2 Sets
8-12 Reps
6-8 Reps
5-5 Reps
@6
@8
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
Standing Calf Raise
2 Sets
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@6.5
@7
@7.5
@8
6
Hip Adductor (Machine)
3 Sets
8-10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@6.5
@7
@8
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@9
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9.5
5
Skull Crusher
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-8 Reps
@7.5
@9
@9
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9.5
Day 3
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
10-8 Reps
6-8 Reps
@7
@7.5
@8
@9
@9.5
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-10 Reps
@8
@8.5
@9.5
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
5
Hammer Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@8
@8
6
Spider Curl
1 Set
2 Sets
12-15 Reps
12-10 Reps
@8
@9.5
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
5-5 Reps
@7.5
@7.5
@8
@9
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-12 Reps
8-12 Reps
@8
@9.5
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@7.5
@8.5
@9.5
6
Tricep Kickback
3 Sets
8-12 Reps
@8
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@7.5
@8
@9
@9.5
2
Lat Pulldown
3 Sets
10-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Reverse Pec Deck
3 Sets
2 Sets
15-20 Reps
15-20 Reps
@7.5
@8.5
5
Bayesian Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@9.5