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BoostcampPNG

Gurjaap’s PPL to get huzz

by Rambunctious M.
2 athletes joined

Program Description

PPL designed for Any Stage Lifter looking to get buzz and be strong

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2024 11:26
  • Last Edited
    Dec 02, 2024 07:39
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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
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
10-12 Reps
@10
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@10
@10
3
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
12-14 Reps
@10
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-14 Reps
@10
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
12-14 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
6-12 Reps
12-20 Reps
@10
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
2
Barbell Row
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
3
Single Arm Row (Cable)
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
4
Bicep Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
6-8 Reps
10-12 Reps
@10
@10
@10
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
6-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
Day 4
1
Bench Press (Paused)
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
10-12 Reps
@10
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@10
@10
3
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
12-14 Reps
@10
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-14 Reps
@10
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
12-14 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
6-12 Reps
12-20 Reps
@10
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
2
Barbell Row
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
3
Single Arm Row (Cable)
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
4
Bicep Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
6-8 Reps
10-12 Reps
@10
@10
@10
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
6-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10