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Alex PPLA

by Alexander G.
25 athletes joined

Program Description

The prupose of this program is to provide workouts that offer the most stability in order to better isolate the target muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 14, 2024 08:35
  • Last Edited
    Jun 18, 2025 12:56

Summary

Unleash your strength with the Alex PPLA program, a comprehensive 12-week journey designed to sculpt your arms and shoulders while building overall upper body power. Committing just four days a week, you'll engage in targeted workouts featuring exercises like the Reverse Pec Deck, Lateral Raises, and Incline Tricep Extensions, ensuring balanced development and muscle definition. This program is perfect for anyone ready to elevate their training intensity and achieve visible results. Get ready to push your limits and redefine your physique!
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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
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
12-15 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Chest Fly (Cable)
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
3
High Row
3
8-12 reps
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
6
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Hack Squat
3
8-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
3
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
8
Hammer Curl
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Reverse Pec Deck
3 Sets
8-12 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
3
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
7
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
@10
8
Hammer Curl
2 Sets
8-12 Reps
@10
Day 1
1
Pec Deck (Machine)
2 Sets
12-15 Reps
@6
2
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@10
4
Chest Press (Machine)
2 Sets
8-12 Reps
@10
5
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
6
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 2
1
Reverse Pec Deck
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
High Row
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
6
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
7
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
2
Leg Extension
3 Sets
8-12 Reps
@10
3
Hack Squat
3 Sets
8-12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
5
Lying Leg Curl
3 Sets
8-12 Reps
@10
6
Standing Calf Raise
3 Sets
10-15 Reps
@10