logo
BoostcampPNG

Push Pull Legs with V Taper Emphasis

by Rich P.
18 athletes joined

Program Description

 The program is for anyone looking for a PPL routine with an emphasis on building the V taper. It can be used during both fat loss and muscle building phases depending on how you set up your nutrition at the time of performing it.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2024 07:17
  • Last Edited
    Feb 19, 2025 09:52
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
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
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
10-12 Reps
@8
3
Shrug (Dumbbell)
4 Sets
12-15 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8
5
Bicep Curl (Cable)
4 Sets
15 Reps
@7.5
6
Chin-Up (Assisted)
4 Sets
8 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8
3
Arnold Press
4 Sets
6-8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
3 Sets
15-20 Reps
@8
6
Dip (Assisted)
4 Sets
8 Reps
@6
Day 3
1A
Front Squat (Barbell)
4 Sets
3 Reps
@8.5
1B
Squat (Barbell)
4 Sets
5 Reps
@7.5
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8
3
Leg Extension
1 Set
1 Set
2 Sets
15-20 Reps
10-15 Reps
5-10 Reps
@7.5
@8
@9.5
4
Leg Curl
1 Set
1 Set
2 Sets
15-20 Reps
10-15 Reps
5-10 Reps
@7.5
@8
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7.5
2
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@7.5
3
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Seated Row (Cable)
3 Sets
10 Reps
@7.5