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5-Day Push Pull Legs Split

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Program Description

well-balanced and hypertrophy-focused—you’ll want to run it for at least 6–12 weeks to see solid progress and measurable results.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 30, 2025 05:17
  • Last Edited
    May 31, 2025 06:40
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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 (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Pec Deck (Machine)
3
15-20 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Tricep Extension (Cable)
3
10-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 9
4
Reverse Pec Deck
3
15-20 reps
RPE 9
5
Shrug (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 10
RPE 8
6
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 8
7
Preacher Curl (Barbell)
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-15 reps
RPE 8
2
Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
5-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 9
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Hammer Curl
3
10-15 reps
RPE 8
6
Tricep Kickback
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Hip Thrust (Barbell)
3
12-15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
50 reps
RPE 9
Week 1
1 / 12 Weeks
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Hip Thrust (Barbell)
3 Sets
12-15 Reps
@9
4
Lying Leg Curl
3 Sets
15 Reps
@9
5
Standing Calf Raise
4 Sets
15-20 Reps
@8
6
Walking Lunge (Dumbbell)
2 Sets
50 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
4
Face Pull
3 Sets
15 Reps
@8
5
Hammer Curl
3 Sets
10-15 Reps
@8
6
Tricep Kickback
3 Sets
12-15 Reps
@8
Day 3
1
Leg Curl
3 Sets
10-15 Reps
@8
2
Squat (Smith Machine)
3 Sets
5-10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
5-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Hip Adductor (Machine)
2 Sets
15-20 Reps
@9
6
Hip Abductor (Machine)
2 Sets
15-20 Reps
@9
7
Standing Calf Raise
4 Sets
10-15 Reps
@8
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
3
Seated Row (Cable)
2 Sets
15-20 Reps
@9
4
Reverse Pec Deck
3 Sets
15-20 Reps
@9
5
Shrug (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@10
@8
6
Bicep Curl (EZ Bar)
3 Sets
5-10 Reps
@8
7
Preacher Curl (Barbell)
3 Sets
15-20 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Pec Deck (Machine)
3 Sets
15-20 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@8