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Perry Power PHUL 12 Week Program

by Luke N.
1 athletes joined

Program Description

The Purpose of this program is to build size and strength at the same time. This 4 day split includes an upper body strength day and a lower body strength day. These will mainly include the compound movements with a couple of isolation movements as well. It then also includes a upper and a lower hypertrophy day. This will mean higher reps with less weight.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 01, 2025 06:29
  • Last Edited
    Sep 03, 2025 01:15
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Triceps
11.9%
Hamstrings
11.2%
Chest
9.7%
Glutes
8.9%
Lats
8.1%
Front Delts
7.4%
Biceps
6.7%
Upper Back
6.4%
Middle Delts
4.6%
Calves
4.6%
Adductors
2.3%
Abs
2.2%
Forearms
0.7%
Abductors
0.5%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
3
8-10 reps
3-5 reps
RPE 7.5
RPE 9
3
Overhead Press (Barbell)
1
3
6-8 reps
4-6 reps
RPE 8-9
RPE 9-10
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5-9.5
5
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 7.5-8.5
7
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 7.5-8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
6-8 reps
4-6 reps
RPE 8
RPE 9
2
Lunge (Kettlebell)
1
1
2
6-8 reps
4-6 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
3
Leg Press
2
2
8 reps
6 reps
RPE 8.5
RPE 9
4
Leg Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-12 reps
RPE 9
6
Walking Lunge (Dumbbell)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
8-10 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Press (Machine)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Seated Row (Cable)
3
8-12 reps
RPE 9
7A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8.5
7B
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
2 Sets
6-8 Reps
4-6 Reps
4-6 Reps
@8
@9
@9.5
2
Bench Press (Barbell)
1 Set
3 Sets
8-10 Reps
3-5 Reps
@7.5
@9
3
Overhead Press (Barbell)
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8-9
@9-10
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5-9.5
5
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@7.5-8.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-10 Reps
@7.5-8.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
2 Sets
8 Reps
6 Reps
6 Reps
@7
@8.5
@9
2
Leg Extension
3 Sets
10-15 Reps
@9
3
Leg Curl
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
10-12 Reps
@9
Day 2
1
Goblet Squat
1 Set
3 Sets
6-8 Reps
4-6 Reps
@8
@9
2
Lunge (Kettlebell)
1 Set
1 Set
2 Sets
6-8 Reps
4-6 Reps
4-6 Reps
@8
@9
@9.5
3
Leg Press
2 Sets
2 Sets
8 Reps
6 Reps
@8.5
@9
4
Leg Curl
3 Sets
6-10 Reps
@9
5
Standing Calf Raise
4 Sets
10-12 Reps
@9
6
Walking Lunge (Dumbbell)
1 Set
AMRAP
@10
Day 3
1
Dip (Assisted)
3 Sets
8-10 Reps
@8.5
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3
Chest Press (Machine)
1 Set
2 Sets
6-8 Reps
8-10 Reps
@8
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lat Pulldown
3 Sets
8-10 Reps
@9
6
Seated Row (Cable)
3 Sets
8-12 Reps
@9
7A
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8.5
7B
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8.5