logo
BoostcampPNG

5 Day UL/PPL

by Mike M.
8 athletes joined

Program Description

solid scientific backing from the peer-reviewed studies

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 10, 2025 09:44
  • Last Edited
    Oct 01, 2025 12:19

Summary

Transform your physique with the 5 Day UL/PPL program, a comprehensive 12-week training plan designed to maximize strength and muscle growth. This program combines Upper/Lower splits with Push/Pull sessions, ensuring balanced development across all major muscle groups. With five workouts per week, you'll engage in a variety of exercises, utilizing a full gym to challenge your limits and enhance your performance. Get ready to push your boundaries and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
10.7%
Quadriceps
10.1%
Glutes
9.6%
Hamstrings
9.3%
Lats
9%
Front Delts
8.1%
Biceps
6.3%
Chest
5.4%
Middle Delts
4.5%
Calves
3.6%
Abs
3.3%
Rear Delts
1.8%
Lower Back
1.8%
Adductors
1.5%
Abductors
0.9%
Forearms
0.9%
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
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)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Wide Grip Pull-Up
3
6-8 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-8
4
Barbell Row
3
8-10 reps
RPE 7-8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
6
Face Pull
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 7-8
2
Leg Press
3
10-12 reps
RPE 7-8
3
Leg Extension
3
12-15 reps
RPE 8-9
4
Walking Lunge
2
12 reps
RPE 8
5
Standing Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-To-High Cable Fly
3
12-15 reps
RPE 8
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 7-8
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-9
5
Dip (Weighted)
3
8-10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 8
2
Barbell Row
3
8-10 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7-8
4
Shrug (Barbell)
3
10-12 reps
RPE 8-9
5
Bicep Curl (Barbell)
3
8-10 reps
RPE 7-8
6
Concentration Curl
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2
Hip Thrust (Barbell)
3
10-12 reps
RPE 7-8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Leg Curl
1
12-15 reps
RPE 8-9
5
Standing Calf Raise
3
12-15 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
2
Wide Grip Pull-Up
3 Sets
6-8 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
4
Barbell Row
3 Sets
8-10 Reps
@7-8
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8-9
6
Face Pull
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@7-8
2
Leg Press
3 Sets
10-12 Reps
@7-8
3
Leg Extension
3 Sets
12-15 Reps
@8-9
4
Walking Lunge
2 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
12-15 Reps
@8
Day 3
1
Low-To-High Cable Fly
3 Sets
12-15 Reps
@8
2
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@7-8
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-9
5
Dip (Weighted)
3 Sets
8-10 Reps
@8-9
Day 4
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8
2
Barbell Row
3 Sets
8-10 Reps
@7-8
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7-8
4
Shrug (Barbell)
3 Sets
10-12 Reps
@8-9
5
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@7-8
6
Concentration Curl
3 Sets
12-15 Reps
@8-9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7-8
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@7-8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Leg Curl
1 Set
12-15 Reps
@8-9
5
Standing Calf Raise
3 Sets
12-15 Reps
@8-9