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PPL Rest

by Bob B.
2 athletes joined

Program Description

Get big.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 05, 2025 07:21
  • Last Edited
    Sep 07, 2025 04:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Upper Back
10.7%
Biceps
10.2%
Lats
9.8%
Chest
9.3%
Quadriceps
9.2%
Hamstrings
7.9%
Front Delts
7.2%
Middle Delts
6.6%
Glutes
6.6%
Calves
3.8%
Abductors
2.6%
Lower Back
1.8%
Forearms
1.3%
Abs
0.9%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
10-15 reps
RPE 8-9
3
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
2
T-Bar Row
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
10-15 reps
RPE 8-9
4
Seated Row (Cable)
3
10-15 reps
RPE 8-9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 8-9
7
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
Seated Overhead Press (Dumbbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
7
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
2
T-Bar Row
3
10-15 reps
RPE 8-9
3
Lat Pulldown
2
10-15 reps
RPE 8-9
4
Pullover (Machine)
2
10-15 reps
RPE 8-9
5
Rear Delt Pull (Cable)
2
10-15 reps
RPE 7-8
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8-9
7
Seated Dumbbell Curl
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Belt Squat
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Pendulum Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 8-9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
10-15 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
1
1
5-9 reps
10-15 reps
RPE 8-9
RPE 8-9
3
Hack Squat
3
10-15 reps
RPE 8-9
4A
Lying Leg Curl
3
10-15 reps
RPE 8-9
4B
Leg Extension
3
10-15 reps
RPE 10
5
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-9 Reps
10-15 Reps
@8-9
@8-9
2
Chest Press (Machine)
3 Sets
10-15 Reps
@8-9
3
Chest Fly (Cable)
3 Sets
10-15 Reps
@8-9
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8-9
Day 2
1
Rear Delt Pull (Cable)
2 Sets
10-15 Reps
@7-8
2
T-Bar Row
1 Set
1 Set
5-9 Reps
10-15 Reps
@8-9
@8-9
3
Lat Pulldown
3 Sets
10-15 Reps
@8-9
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8-9
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@8-9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8-9
7
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
@8-9
Day 4
1
Dip (Weighted)
1 Set
1 Set
5-9 Reps
10-15 Reps
@8-9
@8-9
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
5-9 Reps
10-15 Reps
@8-9
@8-9
3
Chest Press (Machine)
2 Sets
10-15 Reps
@8-9
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@8-9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8-9
7
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8-9
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
5-9 Reps
10-15 Reps
@8-9
@8-9
2
T-Bar Row
3 Sets
10-15 Reps
@8-9
3
Lat Pulldown
2 Sets
10-15 Reps
@8-9
4
Pullover (Machine)
2 Sets
10-15 Reps
@8-9
5
Rear Delt Pull (Cable)
2 Sets
10-15 Reps
@7-8
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@8-9
7
Seated Dumbbell Curl
2 Sets
10-15 Reps
@8-9
Day 3
1
Calf Raise (Machine)
3 Sets
10-15 Reps
@8-9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-9 Reps
10-15 Reps
@8-9
@8-9
3
Hack Squat
3 Sets
10-15 Reps
@8-9
4A
Lying Leg Curl
3 Sets
10-15 Reps
@8-9
4B
Leg Extension
3 Sets
10-15 Reps
@10
5
Hip Abductor (Machine)
2 Sets
10-15 Reps
@8-9
Day 6
1
Calf Raise (Machine)
3 Sets
10-15 Reps
@8-9
2
Belt Squat
1 Set
1 Set
5-9 Reps
10-15 Reps
@8-9
@8-9
3
Pendulum Squat
3 Sets
10-15 Reps
@8-9
4A
Lying Leg Curl
3 Sets
10-15 Reps
@8-9
4B
Leg Extension
3 Sets
10-15 Reps
@8-9
5
Hip Abductor (Machine)
2 Sets
10-15 Reps
@8-9