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PPL / Upper, Lower

by Harrison F.

Program Description

This intermediate program will help you increase your athletic ability. Creator uses it in conjunction with distance running.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 21, 2025 03:20
  • Last Edited
    Jul 21, 2025 03:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
1
8-12 reps
6-10 reps
6-10 reps
RPE 6
RPE 8
RPE 9
2
Chest Fly (Machine)
3
10-14 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Machine)
4
10-14 reps
RPE 8
2
T-Bar Row
4
8-12 reps
RPE 8
3
Preacher Curl (Barbell)
1
2
6-8 reps
6-8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8.5
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-10 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Leg Extension
3
10-15 reps
RPE 7
4
Seated Hamstring Curl
3
10-15 reps
RPE 7
5
Cable Crunch
4
25 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8-12 reps
6-8 reps
RPE 7
RPE 9
2
Split Squat (Smith Machine)
3
8-10 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
4
25 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
8-12 Reps
6-10 Reps
6-10 Reps
@6
@8
@9
2
Chest Fly (Machine)
3 Sets
10-14 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Dip (Weighted)
3 Sets
6-8 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
Day 2
1
Lat Pulldown (Machine)
4 Sets
10-14 Reps
@8
2
T-Bar Row
4 Sets
8-12 Reps
@8
3
Preacher Curl (Barbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@9
@9
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8.5
5
Upright Row (Barbell)
3 Sets
8-10 Reps
@7
Day 3
1
Squat (Smith Machine)
4 Sets
8-10 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Leg Extension
3 Sets
10-15 Reps
@7
4
Seated Hamstring Curl
3 Sets
10-15 Reps
@7
5
Cable Crunch
4 Sets
25 Reps
@8.5
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Shoulder Press (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9
Day 5
1
Leg Press (45 Degrees)
1 Set
3 Sets
8-12 Reps
6-8 Reps
@7
@9
2
Split Squat (Smith Machine)
3 Sets
8-10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
4
Standing Calf Raise
3 Sets
20 Reps
@8
5
Cable Crunch
4 Sets
25 Reps
@9