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BoostcampPNG

QBBL 2.0

by Bryce B.
1 athletes joined

Program Description

Second attempt at a PPL split designed for a busy law student who is still on the pursuit to become huge

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 25, 2024 05:48
  • Last Edited
    Aug 20, 2024 10:54
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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
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
5
8 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 9
3
Leg Press
2
12 reps
RPE 8
4
Single Leg Press
3
8 reps
RPE 9
5
Hack Squat
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
RPE 8
2
Smith Machine Row
3
12-15 reps
RPE 9
3
Single Arm High Row (Cable)
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
15-20 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15-20 reps
RPE 8
6
Chest Supported Row (Machine)
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Seated Dip (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5 reps
RPE 10
2
Leg Curl
4
15 reps
RPE 8
3
Good Morning
3
8 reps
RPE 8
4
Leg Press
3
15 reps
RPE 8
5
Single-Leg Leg Curl
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 4
1
Barbell Row
5 Sets
5 Reps
@8
2
Smith Machine Row
3 Sets
12-15 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
3
Pec Deck (Machine)
3 Sets
15-20 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
4
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
Day 2
1
Barbell Row
5 Sets
5 Reps
@8
2
Chest Supported Row (Machine)
5 Sets
8 Reps
@9
3
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
2 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Leg Extension
3 Sets
8-12 Reps
@9
3
Leg Press
2 Sets
12 Reps
@8
4
Single Leg Press
3 Sets
8 Reps
@9
5
Hack Squat
2 Sets
12 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@10
2
Leg Curl
4 Sets
15 Reps
@8
3
Good Morning
3 Sets
8 Reps
@8
4
Leg Press
3 Sets
15 Reps
@8
5
Single-Leg Leg Curl
3 Sets
12 Reps
@8