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Custom PPL

by James K.

Program Description

The original Reddit PPL (Push/Pull/Legs) program is a popular linear progression routine, often praised for its balance of strength and hypertrophy. To optimize it for powerlifting, the focus shifts more heavily towards the three main powerlifts: Squat, Bench Press, and Deadlift. This involves increasing their frequency, prioritizing lower rep ranges for strength gains, and selecting accessory exercises that directly support these lifts. Here's a modified Reddit PPL program optimized for powerlifting, maintaining the 6-day split: Key Principles of this Powerlifting-Optimized PPL: Increased Frequency of Main Lifts: Squat, Bench Press, and Deadlift are trained more often, with variations. Strength Focus (Lower Reps): The primary compound movements will predominantly use lower rep ranges to build maximal strength. Volume & Intensity Cycling: While linear progression is still the backbone, some days will be heavier/lower rep, and others will be lighter/higher rep to manage fatigue and accumulate volume. Accessory Work for Weak Points: Accessories are chosen to directly improve the main lifts or address common weak points in powerlifters. Ample Rest for Main Lifts: Longer rest periods between sets for the main lifts are crucial for recovery and performance. Progressive Overload: Continue to add weight to the bar consistently. When you hit the top of the rep range for a given weight, increase the weight in the next session.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2025 06:14
  • Last Edited
    May 31, 2025 01:11
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Lat Pulldown
3
6-8 reps
RPE 7
3
Seated Row (Cable)
3
6-8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7
3
Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
10-12 reps
RPE 7-8
5
Leg Extension
3
10-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Reverse Pec Deck
3
10-12 reps
RPE 7
5
Seated Row (Cable)
3
8-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Leg Extension
3
10-12 reps
RPE 7
3
Leg Curl
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3-5 reps
RPE 6
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 6
3
Chest Press (Machine)
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Week 1
1 / 15 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@7
@8
2
Lat Pulldown
3 Sets
6-8 Reps
@7
3
Seated Row (Cable)
3 Sets
6-8 Reps
@7
4
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7-8
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7-8
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7
3
Leg Press
3 Sets
8-10 Reps
@7
4
Leg Curl
3 Sets
10-12 Reps
@7-8
5
Leg Extension
3 Sets
10-12 Reps
@7-8
Day 4
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@6
2
Lat Pulldown
3 Sets
8-12 Reps
@7-8
3
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@7
4
Reverse Pec Deck
3 Sets
10-12 Reps
@7
5
Seated Row (Cable)
3 Sets
8-12 Reps
@7
6
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 5
1
Squat (Paused)
3 Sets
3-5 Reps
@6
2
Leg Extension
3 Sets
10-12 Reps
@7
3
Leg Curl
3 Sets
10-12 Reps
@7
4
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7
Day 6
1
Bench Press (Paused)
3 Sets
3-5 Reps
@6
2
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@6
3
Chest Press (Machine)
3 Sets
8-12 Reps
@6
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7