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BoostcampPNG

PPL Super Squats

by Ben B.
29 athletes joined
3.0
(1 rating)

Program Description

Traditional PPL with Super Squat Leg Day

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2024 06:19
  • Last Edited
    Dec 27, 2024 06:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
8
Front Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)
1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover
5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Kroc Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)
5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
20 Reps
75%
2
Seated Calf Raise
3 Sets
15 Reps
@7
3
Back Extension
3 Sets
12 Reps
@7
4
Glute Kickback
3 Sets
15 Reps
@7
5
Leg Extension
2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)
4 Sets
12 Reps
@7
5A
Lat Pulldown
4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown
4 Sets
12 Reps
@7
6
Standing Pullover (Cable)
5 Sets
10 Reps
@7
7
Chest Fly (Machine)
5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension
4 Sets
10 Reps
@6
4
Hammer Curl
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl
3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@7
7
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@7
8
Front Raise
3 Sets
12 Reps
@7