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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 06, 2025 10:32

Summary

Unlock your strength potential with the Perry Power PHUL 12 Week Program! This comprehensive 4-day workout plan is designed to build muscle and enhance overall strength through a balanced mix of upper and lower body training. Each session focuses on key compound movements and targeted exercises, ensuring you maximize your gains while honing your technique. Perfect for those ready to commit to a structured program, this plan will guide you through 12 weeks of progressive overload, helping you achieve the physique you’ve always wanted. Get ready to power up your workouts and see real results!
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