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LPPLU: work in progress2

by Steven Hill
1 athletes joined

Program Description

Work in progress

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 26, 2025 12:41
  • Last Edited
    Jul 10, 2025 01:15

Summary

Transform your physique with the LPPLU: Work in Progress2 program, a comprehensive 12-week journey designed for serious lifters. With five training days each week, you'll engage in a variety of compound and isolation exercises, including barbell rows, lat pulldowns, and Bulgarian split squats, all tailored to build strength and muscle across your entire body. This program emphasizes supersets to maximize efficiency and intensity, ensuring you push your limits while keeping your workouts dynamic. Get ready to elevate your training and achieve the results you've been striving for!
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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
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
1B
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
4
Push Up
2
AMRAP
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
3 Sets
10-15 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
Day 1
1A
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@7
2A
Russian Twist (Dumbbell)
3 Sets
12-16 Reps
@8
2B
Romanian Deadlift (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5A
Plank
1 Set
2 mins
@9
5B
Side Plank
2 Sets
1 mins
@8
Day 4
1A
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@7
2A
Russian Twist (Dumbbell)
3 Sets
12-16 Reps
@8
2B
Romanian Deadlift (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5A
Plank
1 Set
2 mins
@9
5B
Side Plank
2 Sets
1 mins
@8
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8
Day 5
1A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
1B
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
2A
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
2B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
4
Push Up
2 Sets
AMRAP
@8