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Hallen’s Push/Pull/Legs Program”

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Program Description

This program is designed to add dense, functional muscle without unnecessary bulk or bloat. The balance of heavy compound lifts and higher-rep accessory work helps build a solid, athletic frame with visible definition — the kind of body that performs well and looks powerful in motion.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 01:22
  • Last Edited
    Jul 21, 2025 02:07
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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)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
5
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Seated Calf Raise
5
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
5A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 8
5
Hammer Curl
4
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5A
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
70%
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
5 Sets
15-20 Reps
@8
5
Hammer Curl
4 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
5 Sets
8-12 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
5A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@8
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
Day 5
1
Bent Over Row (Barbell)
4 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
4 Sets
15-20 Reps
@8
5
Hammer Curl
4 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@8