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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
    Jun 18, 2025 12:51

Summary

Unleash your strength with this 15-week Custom PPL program, designed for dedicated lifters looking to maximize their gains. Committing to six days a week, you'll focus on heavy lifts across pull, push, and leg days, incorporating foundational exercises like deadlifts, bench presses, and squats. Each workout is meticulously crafted to challenge your limits and promote muscle growth, ensuring you stay engaged and motivated throughout your journey. Elevate your training and transform your physique with a structured approach that adapts to your progress!
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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
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