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BoostcampPNG

6 DAY SPLIT (PPL x Arnold)

by JJ

Program Description

6 days per week - Calisthenics + strength training. Push - Chest & Triceps Pull - Back & Biceps Legs - Quads Focused Chest & Back Shoulders & Arms Legs - Hamstrings Focused

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 28, 2025 07:22
  • Last Edited
    Jul 28, 2025 08:12
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
4
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Seated Row (Machine)
3
10 reps
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 10
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Seated Row (Machine)
3
10 reps
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 10
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Seated Row (Machine)
3
10 reps
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 10
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Seated Row (Machine)
3
10 reps
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 10
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Seated Row (Machine)
3
10 reps
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 10
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Seated Row (Machine)
3
10 reps
RPE 10
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Incline Bench Press (Barbell)
3
6 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
12 reps
RPE 10
6
Seated Row (Cable)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
10 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
12 reps
RPE 10
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
10 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
12 reps
RPE 10
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
10 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
12 reps
RPE 10
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
10 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
12 reps
RPE 10
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
10 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
12 reps
RPE 10
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
10 reps
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Rear Delt Fly (Machine)
3
12 reps
RPE 10
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
RPE 8
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Curl
2
15 reps
RPE 10
5
Hip Abductor (Machine)
1
12 reps
RPE 10
6
Seated Calf Raise
3
12 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
5
TRICEPS
3 Sets
15 Reps
@10
6
Dip (Bodyweight)
3 Sets
10 Reps
@10
7
Hanging Leg Raise
3 Sets
12 Reps
@10
8
Cardio
1 Set
20 mins
@10
Day 2
1
Back Extension
3 Sets
12 Reps
@10
2
Chin-Up (Weighted)
3 Sets
6 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
12 Reps
@10
5
Hammer Curl (Cable)
3 Sets
10 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
15 Reps
@10
7
Abs Crunch (Weighted)
3 Sets
12 Reps
@10
8
Cardio
1 Set
20 mins
@10
Day 3
1
Kettlebell Swing
3 Sets
20 Reps
@10
2
Squat (Barbell)
4 Sets
6 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
15 Reps
@10
4
Leg Extension
2 Sets
15 Reps
@10
5
Hip Abductor (Machine)
3 Sets
12 Reps
@10
6
Seated Calf Raise
3 Sets
12 Reps
@10
7
Hanging Leg Raise
3 Sets
12 Reps
@10
8
Cardio
1 Set
20 Reps
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
6 Reps
@10
2
Dip (Weighted)
3 Sets
6 Reps
@10
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@10
4
Chest Press (Machine)
3 Sets
10 Reps
@10
5
Seated Row (Machine)
3 Sets
10 Reps
@10
6
Chest Fly (Machine)
3 Sets
10 Reps
@10
7
Abs Crunch (Weighted)
3 Sets
12 Reps
@10
8
Cardio
1 Set
20 mins
@10
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Shrug (Dumbbell)
3 Sets
10 Reps
@10
5
Hammer Curl (Cable)
3 Sets
15 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
7
Hanging Leg Raise
3 Sets
12 Reps
@10
8
Cardio
1 Set
20 mins
@10
Day 6
1
Kettlebell Swing
3 Sets
20 Reps
@10
2
Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
15 Reps
@10
4
Leg Curl
2 Sets
15 Reps
@10
5
Hip Abductor (Machine)
1 Set
12 Reps
@10
6
Seated Calf Raise
3 Sets
12 Reps
@10
7
Hanging Leg Raise
3 Sets
12 Reps
@10
8
Cardio
1 Set
20 Reps
@10