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Power build PPL

by Caleb
822 athletes joined
3.0
(1 rating)

Program Description

Gain strength on the big 3, as well as adding more hyper trophy focus. It is a very similar program to Reddit PPL but with more favourability to those looking to body build. Ideally adding 5lbs a week onto your first deadlift, bench and squat of the week. When you plateau and are unable to hit the recommended volume after increasing the weight, work from that point forward until the program is over. After finding your plateau attempt to add 5lbs to a working set unless it holds you back from using clean form. Do not add another 5lbs unless you can hit all the recommended volume with the recently increased weight. When the program is over; if you have found success, enjoyed it and wish to repeat the program, re test your 1RM and restart the program with your new 70%’s to work up from. Grind out and enjoy!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 29, 2023 08:29
  • Last Edited
    Feb 21, 2025 03:41
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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
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
4 reps
60%
70%
2
Lat Pulldown
4
8-12 reps
RPE 7
3
Seated Row (Cable)
4
8-12 reps
RPE 7
4
Face Pull
4
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
1
3
8-12 reps
8-12 reps
RPE 7
RPE 8
3
Seated Hamstring Curl
4
8-12 reps
RPE 8
4
Leg Extension
4
8-12 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-12 reps
RPE 7.5
2
Lat Pulldown
4
8-12 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 7.5
4
Face Pull
4
8-12 reps
RPE 7.5
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 7.5
6
Hammer Curl
3
8-12 reps
RPE 7.5
7
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7.5
5
Lateral Raise (Machine)
2
8-12 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Single Arm Overhead Tricep Extension
3
8-12 reps
RPE 7.5
8
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
5 reps
5 reps
50%
70%
2
Leg Press
4
8-12 reps
RPE 7.5
3
Leg Curl
4
8-12 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 7.5
5
Seated Calf Raise
4
8-12 reps
RPE 7.5
6
Standing Calf Raise
2
10-14 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
3.00 / 5
karthik J.Age 21, Man
7 months ago
3 years of prior experience
Less than expected strength gains
As expected muscle gains
Significant modifications
mann that's too less volume for deadlift. just two sets the whole week? come on man GIVE ME ATLEAST, AT LEAST 5