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BoostcampPNG

PPLF vvvvcd

by Khoa D.

Program Description

.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2024 07:19
  • Last Edited
    May 07, 2024 10:53
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 4
No exercises added to this day
Day 7
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 3
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Standing Pullover (Cable)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
7A
Lying Pullover (Cable)
2 Sets
AMRAP
@10
7B
Inverted Row
2 Sets
AMRAP
@10