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Kolton’s PPLUL

by Kolton Fisher

Program Description

This program was built to build muscle over 9 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 09, 2026 06:34
  • Last Edited
    Mar 10, 2026 12:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
9.6%
Upper Back
9.2%
Biceps
9.1%
Quadriceps
8.6%
Hamstrings
8%
Chest
7.4%
Lats
7.4%
Glutes
6.8%
Middle Delts
6.4%
Forearms
3.7%
Abs
3.5%
Calves
3.3%
Rear Delts
2.9%
Adductors
1.4%
Abductors
0.8%
Lower Back
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
12-15 reps
RPE 8-10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8-10
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 6
3
Chest Fly (Machine)
2
12 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
10 reps
RPE 6
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7-9
2
Barbell Row
4
8-10 reps
RPE 7-9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7-9
2
Barbell Row
4
8-10 reps
RPE 7-9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7-9
2
Barbell Row
4
8-10 reps
RPE 7-9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7-9
2
Barbell Row
4
8-10 reps
RPE 7-9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7-9
2
Barbell Row
4
8-10 reps
RPE 7-9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7-9
2
Barbell Row
4
8-10 reps
RPE 7-9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7-9
2
Barbell Row
4
8-10 reps
RPE 7-9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7-9
2
Barbell Row
4
8-10 reps
RPE 7-9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 7-9
4
Face Pull
3
12-15 reps
RPE 8-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8-10
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 6
2
Barbell Row
2
8 reps
RPE 6
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 6
4
Face Pull
2
12 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
8 reps
RPE 6
6
Incline Curl (Dumbbell)
2
10 reps
RPE 6
7
Hammer Curl (Dumbbell)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Leg Press
4
10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Standing Calf Raise
4
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Leg Press
4
10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Standing Calf Raise
4
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Leg Press
4
10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Standing Calf Raise
4
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Leg Press
4
10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Standing Calf Raise
4
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Leg Press
4
10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Standing Calf Raise
4
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Leg Press
4
10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Standing Calf Raise
4
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Leg Press
4
10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Standing Calf Raise
4
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Leg Press
4
10 reps
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8-9
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Standing Calf Raise
4
12-15 reps
RPE 8-10
6
Hanging Leg Raise
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
RPE 6
2
Leg Press
2
10 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
4
Leg Extension
2
12 reps
RPE 6
5
Standing Calf Raise
2
12 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9-10
6
Bicep Curl (Cable)
3
12 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9-10
6
Bicep Curl (Cable)
3
12 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9-10
6
Bicep Curl (Cable)
3
12 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9-10
6
Bicep Curl (Cable)
3
12 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9-10
6
Bicep Curl (Cable)
3
12 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9-10
6
Bicep Curl (Cable)
3
12 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9-10
6
Bicep Curl (Cable)
3
12 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7-9
2
Chest Supported Row (Dumbbell)
4
10 reps
RPE 7-9
3
Chest Fly (Cable)
3
12-15 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 9-10
6
Bicep Curl (Cable)
3
12 reps
RPE 8-10
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 6
2
Chest Supported Row (Dumbbell)
2
10 reps
RPE 6
3
Chest Fly (Cable)
2
12 reps
RPE 6
4
Lat Pulldown
2
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
6
Bicep Curl (Cable)
2
12 reps
RPE 6
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-9
2
Leg Curl
3
10-12 reps
RPE 8-10
3
Walking Lunge
3
12 reps
RPE 8-9
4
Seated Calf Raise
4
15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8-9
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-9
2
Leg Curl
3
10-12 reps
RPE 8-10
3
Walking Lunge
3
12 reps
RPE 8-9
4
Seated Calf Raise
4
15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8-9
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-9
2
Leg Curl
3
10-12 reps
RPE 8-10
3
Walking Lunge
3
12 reps
RPE 8-9
4
Seated Calf Raise
4
15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8-9
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-9
2
Leg Curl
3
10-12 reps
RPE 8-10
3
Walking Lunge
3
12 reps
RPE 8-9
4
Seated Calf Raise
4
15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8-9
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-9
2
Leg Curl
3
10-12 reps
RPE 8-10
3
Walking Lunge
3
12 reps
RPE 8-9
4
Seated Calf Raise
4
15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8-9
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-9
2
Leg Curl
3
10-12 reps
RPE 8-10
3
Walking Lunge
3
12 reps
RPE 8-9
4
Seated Calf Raise
4
15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8-9
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-9
2
Leg Curl
3
10-12 reps
RPE 8-10
3
Walking Lunge
3
12 reps
RPE 8-9
4
Seated Calf Raise
4
15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8-9
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 7-9
2
Leg Curl
3
10-12 reps
RPE 8-10
3
Walking Lunge
3
12 reps
RPE 8-9
4
Seated Calf Raise
4
15 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8-9
6
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8-9
7
One Arm Lateral Raise (Cable)
3
15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 6
2
Leg Curl
2
10 reps
RPE 6
3
Walking Lunge
2
12 reps
RPE 6
4
Seated Calf Raise
2
15 reps
RPE 6
5
Bicep Curl (EZ Bar)
2
8 reps
RPE 6
6
Skull Crusher (Dumbbell)
2
10 reps
RPE 6
7
One Arm Lateral Raise (Cable)
2
15 reps
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7-9
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@7-9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@8-10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@7-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8-10
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8-10
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8-10
Day 2
1
Lat Pulldown
4 Sets
8-10 Reps
@7-9
2
Barbell Row
4 Sets
8-10 Reps
@7-9
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@7-9
4
Face Pull
3 Sets
12-15 Reps
@8-10
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8-9
6
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8-10
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8-10
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@7-9
2
Leg Press
4 Sets
10 Reps
@8-9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Leg Extension
3 Sets
12-15 Reps
@9-10
5
Standing Calf Raise
4 Sets
12-15 Reps
@8-10
6
Hanging Leg Raise
3 Sets
12-15 Reps
@8-9
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@7-9
2
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@7-9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@8-10
4
Lat Pulldown
3 Sets
10-12 Reps
@7-9
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9-10
6
Bicep Curl (Cable)
3 Sets
12 Reps
@8-10
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8-10
Day 5
1
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@7-9
2
Leg Curl
3 Sets
10-12 Reps
@8-10
3
Walking Lunge
3 Sets
12 Reps
@8-9
4
Seated Calf Raise
4 Sets
15 Reps
@9-10
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8-9
6
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@8-9
7
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@9-10