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5-Day Push Pull Legs Split

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1 athletes joined
5.0
(1 rating)

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
    Jul 08, 2025 08:40

Summary

Transform your physique with this 5-Day Push Pull Legs Split, designed for serious lifters looking to maximize strength and muscle growth over 12 weeks. This program strategically divides workouts into push, pull, and leg days, ensuring balanced development and ample recovery. Each session targets specific muscle groups with a mix of compound and isolation exercises, utilizing a full gym setup for optimal results. Get ready to elevate your training and achieve your fitness goals with focused intensity and dedication!
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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)
4
15-20 reps
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)
4
15-20 reps
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)
4
15-20 reps
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)
4
15-20 reps
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)
4
15-20 reps
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)
4
15-20 reps
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)
4
15-20 reps
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)
4
15-20 reps
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)
4
15-20 reps
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)
4
15-20 reps
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)
4
15-20 reps
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)
3
20 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)
3
20 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)
3
20 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)
3
20 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)
3
20 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)
3
20 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)
3
20 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)
3
20 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)
3
20 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)
3
20 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)
3
20 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)
3
20 reps
RPE 9
Week 1
1 / 12 Weeks
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
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)
3 Sets
20 Reps
@9