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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
    Aug 03, 2025 03:25

Summary

Unleash your strength with the PPLUL - JD program, a comprehensive 10-week training plan designed for serious lifters. Comprising five days of focused workouts each week, this program combines Push, Pull, and Leg routines to maximize muscle growth and enhance overall fitness. Expect a balanced mix of dumbbell, cable, and barbell exercises that target all major muscle groups, ensuring you build strength and definition effectively. Get ready to elevate your training and achieve your fitness goals with structured intensity and purpose!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Hamstrings
11.2%
Quadriceps
9.4%
Lats
9%
Biceps
9%
Triceps
8.8%
Chest
7.1%
Front Delts
6.4%
Glutes
6.1%
Middle Delts
5.2%
Abs
4.3%
Calves
4.1%
Lower Back
3.5%
Rear Delts
1.7%
Forearms
1.4%
Abductors
0.8%
Adductors
0.5%
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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
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