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TWBN - PPLUL 12 WEEK

by Fim W.
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Program Description

2026 Lean Bulk

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 13, 2026 07:31
  • Last Edited
    Jan 13, 2026 07:58
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Hamstrings
10.3%
Quadriceps
9.9%
Glutes
9.3%
Front Delts
8.8%
Lats
8.6%
Triceps
8.2%
Chest
7.3%
Biceps
6.9%
Middle Delts
4.3%
Calves
3.9%
Rear Delts
3.4%
Abs
3%
Lower Back
2.4%
Forearms
1.7%
Abductors
0.6%
Adductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 9
5
Chest Fly (Cable)
3
12-15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
3
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 9
4
Face Pull
3
15-20 reps
RPE 8.5
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Incline Curl (Dumbbell)
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-8 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9
4
Leg Extension
3
12-20 reps
RPE 9
5
Standing Calf Raise
4
8-15 reps
RPE 9
6
Seated Calf Raise
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
5-8 reps
RPE 9
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
6A
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Skull Crusher (Dumbbell)
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
6-10 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
6
8-12 reps
RPE 9
4
Hip Thrust (Machine)
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
12-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@9
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
@9
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@9
3
Single Arm Row (Dumbbell)
6 Sets
8-12 Reps
@9
4
Face Pull
3 Sets
15-20 Reps
@8.5
5
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@9
Day 3
1
Hack Squat
4 Sets
5-8 Reps
@9
2
Leg Press
3 Sets
10-15 Reps
@9
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
4
Leg Extension
3 Sets
12-20 Reps
@9
5
Standing Calf Raise
4 Sets
8-15 Reps
@9
6
Seated Calf Raise
2 Sets
15-20 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
@9
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
3
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-25 Reps
@9
6A
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6B
Skull Crusher (Dumbbell)
2 Sets
12-15 Reps
@9
Day 5
1
Romanian Deadlift (Trap Bar)
4 Sets
6-10 Reps
@9
2
Lying Leg Curl
4 Sets
10-15 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
6 Sets
8-12 Reps
@9
4
Hip Thrust (Machine)
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
12-20 Reps
@9