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ULxPPL V2

by Johnny K

Program Description

To get big

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2025 07:10
  • Last Edited
    Aug 03, 2025 03:24

Summary

Unlock your strength potential with the ULxPPL V2 program, a comprehensive 18-week training plan designed for dedicated lifters. With five training days each week, you'll engage in a balanced mix of push, pull, and leg workouts, targeting all major muscle groups for optimal growth and strength. This program emphasizes progressive overload and includes a variety of exercises, ensuring you stay challenged and motivated throughout your journey. Equip yourself with the tools for success and get ready to elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.7%
Biceps
11.5%
Upper Back
11.1%
Triceps
10.9%
Lats
10.2%
Quadriceps
8.3%
Hamstrings
6.9%
Front Delts
5.9%
Calves
5.6%
Rear Delts
4.5%
Abductors
4.5%
Glutes
4.5%
Middle Delts
3.7%
Forearms
0.7%
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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
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
6 reps
RPE 9.5
2
Lateral Raise (Cable)
2
10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
4
JM Press
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
12 reps
RPE 9
6
Dip (Assisted)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 9
2
T-Bar Row
3
6 reps
RPE 9
3
Single Arm Row (Cable)
2
8 reps
RPE 9
4
Bayesian Curl
2
10 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 9
6
Preacher Curl (Barbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 9
4
Leg Extension
2
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
8 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
8 reps
RPE 9.5
4
Lateral Raise (Cable)
2
12 reps
RPE 8
5
JM Press
2
10 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
7
Hammer Curl (Cable)
2
10 reps
RPE 8
8
Tricep Extension (Cable)
2
12 reps
RPE 9
9
Bayesian Curl
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 9
2
Hip Abductor (Machine)
2
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
6 Reps
@9.5
2
Lateral Raise (Cable)
2 Sets
10 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@9
4
JM Press
2 Sets
10 Reps
@9
5
Tricep Extension (Cable)
2 Sets
12 Reps
@9
6
Dip (Assisted)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
2 Sets
10 Reps
@9
2
T-Bar Row
3 Sets
6 Reps
@9
3
Single Arm Row (Cable)
2 Sets
8 Reps
@9
4
Bayesian Curl
2 Sets
10 Reps
@9
5
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@9
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@8
Day 3
1
Leg Press (45 Degrees)
2 Sets
10 Reps
@9
2
Hip Abductor (Machine)
2 Sets
15 Reps
@8
3
Leg Curl
2 Sets
12 Reps
@9
4
Leg Extension
2 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
Day 4
1
Chest Supported Row (Machine)
2 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
8 Reps
@9.5
4
Lateral Raise (Cable)
2 Sets
12 Reps
@8
5
JM Press
2 Sets
10 Reps
@9
6
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@8
7
Hammer Curl (Cable)
2 Sets
10 Reps
@8
8
Tricep Extension (Cable)
2 Sets
12 Reps
@9
9
Bayesian Curl
2 Sets
10 Reps
@9
Day 5
1
Leg Press (45 Degrees)
2 Sets
10 Reps
@9
2
Hip Abductor (Machine)
2 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9