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BoostcampPNG

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
    Jul 27, 2025 07:47
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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