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PPLxArnold

by Ryan Salcedo
1 athletes joined

Program Description

The purpose of the Push Pull Legs x Arnold lifting program is to maximize muscle growth, strength, and overall athletic performance through balanced, structured training. By separating workouts into push, pull, and leg days while incorporating Arnold-style high-volume upper body sessions, this program ensures each muscle group is trained effectively and frequently. It promotes progressive overload, proper recovery, and muscular symmetry. The split supports strength gains while improving endurance and stability, which can carry over to sports like golf and basketball. Overall, this program is designed to build a strong, aesthetic, and well-conditioned body through disciplined, consistent effort.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2026 12:53
  • Last Edited
    Mar 02, 2026 01:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Abs
12%
Front Delts
12%
Biceps
9.2%
Chest
8.5%
Upper Back
8.5%
Middle Delts
7.7%
Lats
7%
Rear Delts
4.2%
Quadriceps
4.2%
Hamstrings
4.2%
Forearms
2.8%
Glutes
2.8%
Adductors
2.1%
Calves
1.4%
Abductors
0.7%
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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)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Chest Fly (Cable)
2
8 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
8 reps
RPE 10
6
Single Arm Pushdown
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
8 reps
RPE 10
2
High Row
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Preacher Curl (Machine)
2
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
6
Bayesian Curl
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Leg Curl
2
8 reps
RPE 10
4
Calf Raise (Machine)
2
8 reps
RPE 10
5
Leg Press
2
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Dip (Bodyweight)
2
8 reps
RPE 9.5
2
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
3
Shoulder Press (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
5
Hammer Curl (Cable)
2
8 reps
RPE 10
6
Preacher Curl (Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Pec Deck (Machine)
2
8 reps
RPE 10
3
Bench Press (Dumbbell)
2
8 reps
RPE 10
4
Mag Grip Lat Pulldown
2
8 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Reverse Pec Deck
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
1
1
1
20 reps
25 reps
30 reps
RPE 8
RPE 8
RPE 8
2
Abs Crunch (Bodyweight)
3
20 reps
RPE 8
3
Plank
1
1
1 mins
1.5 mins
RPE 8
RPE 8
Week 1
1 / 12 Weeks
Day 4
1
Russian Twist
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
@8
@8
@8
2
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@8
3
Plank
1 Set
1 Set
1 mins
1.5 mins
@8
@8
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2
Pec Deck (Machine)
2 Sets
8 Reps
@10
3
Chest Fly (Cable)
2 Sets
8 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
6 Reps
@10
5
Shoulder Press (Plate Loaded)
2 Sets
8 Reps
@10
6
Single Arm Pushdown
2 Sets
6 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
8 Reps
@10
2
High Row
2 Sets
8 Reps
@10
3
Seated Row (Cable)
2 Sets
8 Reps
@10
4
Preacher Curl (Machine)
2 Sets
8 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
6
Bayesian Curl
2 Sets
8 Reps
@10
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
@10
2
Leg Extension
2 Sets
8 Reps
@10
3
Leg Curl
2 Sets
8 Reps
@10
4
Calf Raise (Machine)
2 Sets
8 Reps
@10
5
Leg Press
2 Sets
8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8 Reps
@10
Day 5
1
Tricep Dip (Bodyweight)
2 Sets
8 Reps
@9.5
2
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
5
Hammer Curl (Cable)
2 Sets
8 Reps
@10
6
Preacher Curl (Machine)
2 Sets
8 Reps
@10
Day 6
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Pec Deck (Machine)
2 Sets
8 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
8 Reps
@10
4
Mag Grip Lat Pulldown
2 Sets
8 Reps
@10
5
Seated Row (Cable)
2 Sets
8 Reps
@10
6
Reverse Pec Deck
2 Sets
8 Reps
@10
Day 7
1
Russian Twist
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
@8
@8
@8
2
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@8
3
Plank
1 Set
1 Set
1 mins
1.5 mins
@8
@8