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PPL / Upper, Lower

by Harrison F.
1 athletes joined

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, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 21, 2025 03:20
  • Last Edited
    Jul 31, 2025 04:04

Summary

Unlock your strength potential with this comprehensive 16-week Push/Pull/Legs (PPL) program, designed for five days of targeted training each week. Focused on both upper and lower body workouts, you'll engage in a variety of exercises, including bench presses, lat pulldowns, and tricep extensions, to build muscle and enhance performance. Each session is structured with specific rep ranges and intensities to maximize your results and keep you motivated. Elevate your fitness journey and achieve your goals with this well-rounded program tailored for everyday lifters.
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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
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
Hack Squat
1
2
1
10-12 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
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
Single Leg Press
4
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 7
3
Hamstring Curl
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
20 reps
RPE 8
5
Cable Crunch
3
1
25 reps
25 reps
RPE 9
RPE 7
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 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 3
1
Hack Squat
1 Set
2 Sets
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
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 5
1
Single Leg Press
4 Sets
12 Reps
@7
2
Hack Squat
3 Sets
12 Reps
@7
3
Hamstring Curl
3 Sets
10-15 Reps
@8
4
Standing Calf Raise
3 Sets
20 Reps
@8
5
Cable Crunch
3 Sets
1 Set
25 Reps
25 Reps
@9
@7