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ULPPL - Complete

by Havoc S.

Program Description

This program attempts to cover all bases. Complete workout meant to be run over and over without the need to change. It's divided in 3 phases, each lasting 6 weeks. In each phase the there are changes to the rep range of the marker lifts. These changes are meant to force weight raises on these lifts. Marker lifts are the compounds and most demanding exercises. Phase 1 - Hypertrophy focus Most reps. Phase 2 - Higher Strength focus A drop in reps means the weight on the lifts needs to go up. This is meant to help in case of plateau since the weight will HAVE to go up in order to stay within the lowered rep range. Phase 3 - Total Strength focus Rep ranges drop again. These are the lowest rep ranges for marker lifts meant for building as much strength as possible. Accessories exercises never change in rep range. The theory with the phases is nothing new, but I have incorporated the "language" to explain it the way Fazlifts does.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 10, 2025 06:02
  • Last Edited
    Aug 10, 2025 06:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-6 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-6 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-6 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-6 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-6 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Pull-Up (Weighted)
3
4-6 reps
RPE 8
3
Dip (Bodyweight)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Chest Fly (Cable)
3
8-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Single Arm Overhead Tricep Extension
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Hyperextension
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Rear Delt Row
3
10-15 reps
RPE 9
5
Hammer Curl (Dumbbell)
4
6-10 reps
RPE 9
6
Standing Calf Raise
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
4
10-15 reps
RPE 9
5
Wrist Curls
3
10-15 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-15 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Upright Row (Cable)
3
10-15 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-20 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Russian Twist
3
10-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@8
3
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
5
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Single Arm Overhead Tricep Extension
4 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Hyperextension
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Rear Delt Row
3 Sets
10-15 Reps
@9
5
Hammer Curl (Dumbbell)
4 Sets
6-10 Reps
@9
6
Standing Calf Raise
3 Sets
10-20 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
Day 3
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9
5
Wrist Curls
3 Sets
10-15 Reps
@9
6
JM Press (Smith Machine)
3 Sets
8-12 Reps
@9
7
Single Arm Pushdown
2 Sets
8-12 Reps
@9
Day 4
1
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
10-15 Reps
@9
3
Seated Row (Cable)
3 Sets
8-15 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
5
Upright Row (Cable)
3 Sets
10-15 Reps
@9
6
Cable Crunch
3 Sets
10-15 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@9
6
Hammer Curl (Cable)
3 Sets
8-12 Reps
@9
7
Russian Twist
3 Sets
10-15 Reps
@9