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BoostcampPNG

StrengthXMuscle PPL

by Jude D.
5 athletes joined

Program Description

A simple push, pull, leg split designed to rip apart your muscles and give them enough time to heal then get ripped apart again. I’m

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2024 11:12
  • Last Edited
    Oct 28, 2024 07:22
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
6-8 reps
6-8 reps
6-8 reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4
8-12 reps
RPE 7
3
Lateral Raise (Cable)
3
8-12 reps
RPE 6
4
Pec Deck (Machine)
4
8-10 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 7
7
Dip (Bodyweight)
1
1
AMRAP
AMRAP
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
3
8-10 reps
8-10 reps
6-10 reps
25%
50%
75%
2
Seated Dumbbell Curl
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-10 reps
RPE 8
4
Hammer Curl
4
8-12 reps
RPE 7.5
5
Back Extension
4
12-15 reps
RPE 7
6
Wide Grip Pull-Up
1
1
1
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
6 reps
7 reps
8 reps
6 reps
5 reps
4 reps
3 reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Calf Raise
4
10-15 reps
RPE 8
4
Leg Extension
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
6
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8.5
7
Standing Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
1
8 reps
7 reps
6 reps
5 reps
6 reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
4
10-15 reps
RPE 7
5
Seated Dip (Machine)
4
8-12 reps
RPE 8
6
Seated Shoulder Press(Smith Machine)
3
8-10 reps
RPE 8
7
Push Up
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
6 reps
5 reps
5 reps
4 reps
3 reps
2 reps
5 reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3
8 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Wall Bicep Curls(EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
5B
Cross Body Hammer Curls
3
8-12 reps
RPE 7
6
Lat Prayer
3
8-12 reps
RPE 7
7
Face Pull
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
6-8 reps
8-12 reps
RPE 6
RPE 8.5
2
Leg Press
4
6-8 reps
RPE 9
3
Seated Calf Raise
3
8-12 reps
RPE 8
4
Step-Up (Weighted)
4
6-8 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 7
7
Wall Sit
1
1 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
6-10 Reps
25%
50%
75%
2
Seated Dumbbell Curl
3 Sets
8-10 Reps
@9
3
Lat Pulldown
3 Sets
8-10 Reps
@8
4
Hammer Curl
4 Sets
8-12 Reps
@7.5
5
Back Extension
4 Sets
12-15 Reps
@7
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
@8
@8
@8
@8
@8
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
7 Reps
8 Reps
6 Reps
5 Reps
4 Reps
3 Reps
20%
40%
50%
70%
80%
85%
90%
2
Leg Curl
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Calf Raise
4 Sets
10-15 Reps
@8
4
Leg Extension
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
6
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8.5
7
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
6 Reps
50%
60%
70%
85%
75%
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8
4
Chest Fly (Cable)
4 Sets
10-15 Reps
@7
5
Seated Dip (Machine)
4 Sets
8-12 Reps
@8
6
Seated Shoulder Press(Smith Machine)
3 Sets
8-10 Reps
@8
7
Push Up
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
5 Reps
40%
60%
75%
80%
90%
95%
70%
2
Preacher Curl (Barbell)
3 Sets
8 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Wall Bicep Curls(EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
5B
Cross Body Hammer Curls
3 Sets
8-12 Reps
@7
6
Lat Prayer
3 Sets
8-12 Reps
@7
7
Face Pull
3 Sets
15 Reps
@9
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
6-8 Reps
8-12 Reps
@6
@8.5
2
Leg Press
4 Sets
6-8 Reps
@9
3
Seated Calf Raise
3 Sets
8-12 Reps
@8
4
Step-Up (Weighted)
4 Sets
6-8 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@7
7
Wall Sit
1 Set
1 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
6-8 Reps
6-8 Reps
6-8 Reps
40%
60%
80%
2
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@7
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@6
4
Pec Deck (Machine)
4 Sets
8-10 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
7
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@8
@10