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PPLUL - JD

by J D
1 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 31, 2025 03:59
  • Last Edited
    Jul 31, 2025 04:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Machine)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 8
4
Standing Pullover (Cable)
2
12 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Standing Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2
Seated Military Press (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
3
8 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Shrug (Dumbbell)
3
12 reps
RPE 10
6
Chest Fly (Cable)
3
10 reps
RPE 10
7A
Tricep Pushdown (Cable)
3
6 reps
RPE 10
7B
Bicep Curl (Dumbbell)
3
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 8
2
Leg Press
4
12 reps
RPE 9
3
Lying Leg Curl
3
10 reps
RPE 10
4
Leg Extension
3
8 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@8
2
Seated Row (Cable)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@8
4
Standing Pullover (Cable)
2 Sets
12 Reps
@8
5
Face Pull
3 Sets
10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Hack Squat
3 Sets
8 Reps
@8
2
Squat (Paused)
2 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Leg Press
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 4
1
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
2
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Chest Press (Machine)
3 Sets
8 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Shrug (Dumbbell)
3 Sets
12 Reps
@10
6
Chest Fly (Cable)
3 Sets
10 Reps
@10
7A
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
7B
Bicep Curl (Dumbbell)
3 Sets
6 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@8
@8
2
Leg Press
4 Sets
12 Reps
@9
3
Lying Leg Curl
3 Sets
10 Reps
@10
4
Leg Extension
3 Sets
8 Reps
@10
5
Seated Calf Raise
4 Sets
20 Reps
@10
6
Hanging Leg Raise
3 Sets
10 Reps
@10