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Big Daddy's PPLUL 2.0

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Program Description

Easy to follow, easy to gain, all aboard the Big Daddy train! Use this PPLUL (Push, Pull, Legs, Upper, Lower)! All aboard Big Daddy's Gain Train!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 21, 2024 04:56
  • Last Edited
    Dec 29, 2024 08:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
8 Reps
3 Reps
70%
80%
2
Lateral Raise (Cable)
4 Sets
8 Reps
@8
3
Dip (Bodyweight)
4 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
2 Sets
8 Reps
3 Reps
70%
80%
5
Chest Fly (Cable)
2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@8.5
6
Front Raise
3 Sets
12 Reps
@7
Day 2
1
Trap Bar Deadlift
3 Sets
1 Set
8 Reps
3 Reps
70%
80%
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
3
Upright Row (Barbell)
4 Sets
8 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
5
Face Pull
4 Sets
10 Reps
@8
6
Seated Row (Cable)
4 Sets
8 Reps
@7.5
Day 3
1
Leg Curl
4 Sets
8 Reps
@8
2
Leg Extension
4 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
4
Seated Calf Raise
4 Sets
8 Reps
@8
5
Hack Squat
3 Sets
1 Set
1 Set
8 Reps
5 Reps
3 Reps
60%
75%
85%
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
3 Reps
70%
80%
2
Trap Bar Deadlift
3 Sets
8 Reps
70%
3
Chest Supported Row (Machine)
4 Sets
8 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
5
Lateral Raise (Cable)
3 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
8 Reps
@8
Day 5
1
Leg Extension
3 Sets
8 Reps
@7
2
Leg Curl
3 Sets
8 Reps
@7
3
Seated Calf Raise
3 Sets
8 Reps
@7
4
Lat Pulldown
4 Sets
8 Reps
@8
5
Hack Squat
4 Sets
8 Reps
65%