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Push pull leg

by Teh K.

Program Description

Push pull leg

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2024 01:42
  • Last Edited
    May 28, 2024 02:36
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2-4 reps
5-5 reps
RPE 9
RPE 9
2
Stiff Leg Deadlift
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
4
Leg Press
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
5-5 reps
15-15 reps
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
9
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
12-15 reps
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Face Pull
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 9
RPE 9
8
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9