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PPLUL

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Program Description

Build muscle

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2024 08:23
  • Last Edited
    Nov 12, 2024 09:16
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7