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BoostcampPNG

An ultimate PPLUL split for strength, size and fun

by Ben G.

Program Description

Good program for any level of progression with fatigue and physique managed for good strength and size gains

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    110 minutes
  • Created
    Mar 05, 2026 12:11
  • Last Edited
    Mar 09, 2026 01:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Chest
10.9%
Front Delts
9.1%
Lats
8.7%
Upper Back
8.7%
Quadriceps
8.5%
Hamstrings
8.5%
Biceps
6.5%
Glutes
6.5%
Abs
5.6%
Lower Back
2.9%
Middle Delts
2.9%
Calves
2.6%
Forearms
1.5%
Adductors
1.5%
Cardio
1.5%
Rear Delts
1.4%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
76%
2
Pec Deck (Machine)
1
5-8 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
78%
2
Pec Deck (Machine)
1
5-8 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Pec Deck (Machine)
1
5-8 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
82%
2
Pec Deck (Machine)
1
5-8 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Pec Deck (Machine)
1
5-8 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
82%
2
Pec Deck (Machine)
1
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2 reps
5 reps
5 reps
92%
84%
81%
2
Pec Deck (Machine)
1
5-8 reps
RPE 7-8
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
2 reps
3 reps
86%
81%
2
Pec Deck (Machine)
1
5-8 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
84%
82%
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-7 reps
RPE 9-10
4
JM Press
1
1
4-7 reps
4-7 reps
RPE 10
RPE 9
5
Lateral Raise (Machine)
1
1
4-7 reps
4-7 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
86%
84%
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-7 reps
RPE 9-10
4
JM Press
1
1
4-7 reps
4-7 reps
RPE 10
RPE 9
5
Lateral Raise (Machine)
1
1
4-7 reps
4-7 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
88%
86%
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-7 reps
RPE 9-10
4
JM Press
1
1
4-7 reps
4-7 reps
RPE 10
RPE 9
5
Lateral Raise (Machine)
1
1
4-7 reps
4-7 reps
RPE 10
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
4 reps
83%
83%
2
Pec Deck (Machine)
1
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1 reps
5 reps
94%
84%
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
4-7 reps
RPE 8
4
JM Press
2
4-7 reps
RPE 8
5
Lateral Raise (Machine)
2
4-7 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
1
1 reps
1 reps
1 reps
85%
83%
81%
2
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 7
4
JM Press
1
4-7 reps
RPE 7
5
Lateral Raise (Machine)
1
4-7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
2
Lat Pulldown
2
5-8 reps
RPE 9-10
3
High Row
2
5-8 reps
RPE 9-10
4
Cable Low Row
2
5-8 reps
RPE 9-10
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
High Row
2
5-8 reps
RPE 9
4
Cable Low Row
2
5-8 reps
RPE 9
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 7
2
Lat Pulldown
2
5-8 reps
RPE 7
3
High Row
2
5-8 reps
RPE 7
4
Cable Low Row
2
5-8 reps
RPE 7
5
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
83%
81%
2
Squat (Paused)
2
3 reps
-
3
Back Extension (Weighted)
1
15-20 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Barbell Holds
2
1 mins
-
8
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
85%
83%
2
Squat (Paused)
2
3 reps
-
3
Back Extension (Weighted)
1
15-20 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Barbell Holds
2
1 mins
-
8
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
5 reps
4 reps
89%
83%
81%
2
Squat (Paused)
2
3 reps
-
3
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Barbell Holds
2
1 mins
-
8
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
97%
81%
2
Squat (Paused)
2
3 reps
-
3
Back Extension (Weighted)
1
10-15 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Barbell Holds
2
1 mins
-
8
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
82%
2
Squat (Paused)
2
3 reps
-
3
Back Extension (Weighted)
1
5-8 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Barbell Holds
2
1 mins
-
8
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
4 reps
84%
82%
2
Squat (Paused)
2
3 reps
-
3
Bench Press (Paused)
2
3 reps
76%
4
Back Extension (Weighted)
1
5-8 reps
RPE 9-10
5
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Leg Curl
2
5-8 reps
RPE 9-10
8
Barbell Holds
2
1 mins
-
9
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
5 reps
4 reps
92%
84%
81%
2
Squat (Paused)
2
3 reps
-
3
Bench Press (Paused)
1
1
4 reps
4 reps
86%
84%
4
Back Extension (Weighted)
1
5-8 reps
RPE 9-10
5
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Leg Curl
2
5-8 reps
RPE 9-10
8
Barbell Holds
2
1 mins
-
9
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2 reps
3 reps
84%
79%
2
Bench Press (Paused)
1
2 reps
84%
3
Deadlift (Barbell)
1
1
2 reps
5 reps
84%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
4 reps
86%
84%
2
Squat (Barbell)
2
3 reps
80%
3
Bench Press (Paused)
3
3 reps
80%
4
Back Extension (Weighted)
1
5-8 reps
RPE 9-10
5
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Leg Curl
2
5-8 reps
RPE 9-10
8
Barbell Holds
2
1 mins
-
9
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
4 reps
88%
86%
2
Squat (Barbell)
2
3 reps
81%
3
Bench Press (Paused)
3
3 reps
81%
4
Back Extension (Weighted)
1
5-8 reps
RPE 9-10
5
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Leg Curl
2
5-8 reps
RPE 9-10
8
Barbell Holds
2
1 mins
-
9
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
4 reps
90%
86%
2
Squat (Barbell)
2
3 reps
82%
3
Bench Press (Paused)
3
3 reps
82%
4
Back Extension (Weighted)
1
5-8 reps
RPE 9-10
5
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
6
Leg Extension
2
5-8 reps
RPE 9-10
7
Leg Curl
2
5-8 reps
RPE 9-10
8
Barbell Holds
2
1 mins
-
9
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
4 reps
83%
83%
2
Squat (Paused)
2
3 reps
80%
3
Back Extension (Weighted)
1
5-8 reps
RPE 9-10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 9-10
6
Leg Curl
2
5-8 reps
RPE 9-10
7
Barbell Holds
2
1 mins
-
8
Standing Calf Raise
2
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
4 reps
94%
86%
2
Squat (Barbell)
2
3 reps
77%
3
Bench Press (Paused)
3
3 reps
77%
4
Back Extension (Weighted)
1
5-8 reps
RPE 8
5
Abs Crunch (Weighted)
2
5-8 reps
RPE 8
6
Leg Extension
2
5-8 reps
RPE 8
7
Leg Curl
2
5-8 reps
RPE 8
8
Barbell Holds
2
1 mins
-
9
Standing Calf Raise
2
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Bench Press (Paused)
1
1 reps
90%
3
Deadlift (Barbell)
1
1 reps
90%
4
Leg Extension
1
5-8 reps
RPE 7
5
Leg Curl
1
5-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
81%
79%
2
Pec Deck (Machine)
1
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
7
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
8
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
9
Lat Pulldown
2
5-8 reps
RPE 9-10
10
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
11
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
83%
81%
2
Pec Deck (Machine)
1
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
7
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
8
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
9
Lat Pulldown
2
5-8 reps
RPE 9-10
10
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
11
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3 reps
5 reps
5 reps
88%
84%
81%
2
Pec Deck (Machine)
1
5-8 reps
RPE 7-8
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
7
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
8
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
9
Lat Pulldown
2
5-8 reps
RPE 9-10
10
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
11
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3 reps
5 reps
95%
81%
2
Pec Deck (Machine)
1
5-8 reps
RPE 7-8
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
7
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
8
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
9
Lat Pulldown
2
5-8 reps
RPE 9-10
10
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
11
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
5 reps
82%
2
Pec Deck (Machine)
1
5-8 reps
RPE 9-10
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
7
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
8
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
9
Lat Pulldown
2
5-8 reps
RPE 9-10
10
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
11
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
85%
83%
2
Pec Deck (Machine)
1
5-8 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
7
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
8
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
9
Lat Pulldown
2
5-8 reps
RPE 9-10
10
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
11
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
1
3 reps
3 reps
83%
81%
2
Pec Deck (Machine)
1
5-8 reps
RPE 7-8
3
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
4
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
5
JM Press
2
5-8 reps
RPE 9-10
6
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
7
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
8
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
9
Lat Pulldown
2
5-8 reps
RPE 9-10
10
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
11
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
98%
2
Bench Press (Paused)
1
2 reps
98%
3
Deadlift (Barbell)
1
2 reps
98%
4
Back Extension (Weighted)
2
5-8 reps
RPE 9
5
Abs Crunch (Weighted)
2
5-8 reps
RPE 9
6
Leg Extension
1
5-8 reps
RPE 9
7
Lying Leg Curl
1
5-8 reps
RPE 9
8
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9
9
Pec Deck (Machine)
1
5-8 reps
RPE 9
10
Lateral Raise (Machine)
2
5-8 reps
RPE 9
11
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
86%
84%
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
88%
86%
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
90%
86%
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
4 reps
83%
83%
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 9-10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 9-10
4
JM Press
2
5-8 reps
RPE 9-10
5
Lateral Raise (Machine)
2
5-8 reps
RPE 9-10
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9-10
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9-10
8
Lat Pulldown
2
5-8 reps
RPE 9-10
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9-10
10
Cable Low Row
2
5-8 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
85%
83%
2
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 8
4
JM Press
2
5-8 reps
RPE 8
5
Lateral Raise (Machine)
2
5-8 reps
RPE 8
6
Bicep Curl (Cable)
2
5-8 reps
RPE 9
7
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9
8
Lat Pulldown
2
5-8 reps
RPE 9
9
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
10
Cable Low Row
2
5-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Paused)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
4
Back Extension (Weighted)
1
5-8 reps
RPE 8
5
Back Extension (Weighted)
1
5-8 reps
RPE 8
6
Leg Extension
2
5-8 reps
RPE 8
7
Leg Curl
2
5-8 reps
RPE 8
8
Barbell Holds
2
1 mins
RPE 8
9
Abs Crunch (Weighted)
2
5-8 reps
RPE 8
10
Standing Calf Raise
2
6-10 reps
RPE 8
11
Incline Bench Press (Smith Machine)
2
5-8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 8
13
JM Press
2
5-8 reps
RPE 8
14
Lateral Raise (Machine)
2
5-8 reps
RPE 8
15
Bicep Curl (Cable)
2
5-8 reps
RPE 9
16
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 9
17
Lat Pulldown
2
5-8 reps
RPE 9
18
Single Arm High Row (Cable)
2
5-8 reps
RPE 9
19
Cable Low Row
2
5-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
77%
75%
2
Deadlift (Barbell)
2
3 reps
78%
3
Back Extension (Weighted)
1
10-15 reps
RPE 10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
79%
77%
2
Deadlift (Barbell)
2
3 reps
81%
3
Back Extension (Weighted)
1
10-15 reps
RPE 10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
5 reps
85%
79%
77%
2
Deadlift (Barbell)
2
3 reps
83%
3
Back Extension (Weighted)
1
6-10 reps
RPE 10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
5 reps
95%
79%
77%
2
Deadlift (Barbell)
2
3 reps
83%
3
Back Extension (Weighted)
1
6-10 reps
RPE 10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
82%
2
Deadlift (Barbell)
2
3 reps
81%
3
Back Extension (Weighted)
1
5-8 reps
RPE 10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
81%
79%
2
Deadlift (Barbell)
2
3 reps
85%
3
Back Extension (Weighted)
1
5-8 reps
RPE 10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
5 reps
5 reps
92%
84%
77%
2
Deadlift (Barbell)
2
3 reps
84%
3
Back Extension (Weighted)
1
5-8 reps
RPE 10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-8 reps
RPE 10
2
Single Arm Cable Hammer Curl
2
5-8 reps
RPE 10
3
Lat Pulldown
2
5-8 reps
RPE 10
4
Cable Low Row
2
5-8 reps
RPE 10
5
High Row
2
5-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
86%
82%
2
Deadlift (Barbell)
1
1
3 reps
3 reps
86%
84%
3
Back Extension (Weighted)
1
5-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
88%
84%
2
Deadlift (Barbell)
1
1
3 reps
3 reps
86%
84%
3
Back Extension (Weighted)
1
5-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
90%
84%
2
Deadlift (Barbell)
1
1
3 reps
3 reps
86%
84%
3
Back Extension (Weighted)
1
5-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
83%
79%
2
Deadlift (Barbell)
1
1
3 reps
3 reps
85%
83%
3
Back Extension (Weighted)
1
5-8 reps
RPE 10
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Leg Curl
2
5-8 reps
RPE 10
7
Barbell Holds
2
1 mins
RPE 10
8
Standing Calf Raise
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
94%
82%
2
Deadlift (Barbell)
1
1
3 reps
3 reps
84%
82%
3
Back Extension (Weighted)
1
5-8 reps
RPE 8
4
Abs Crunch (Weighted)
2
5-8 reps
RPE 8
5
Leg Extension
2
5-8 reps
RPE 8
6
Leg Curl
2
5-8 reps
RPE 8
7
Barbell Holds
2
1 mins
RPE 8
8
Standing Calf Raise
2
6-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Week 1
1 / 14 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
3 Reps
76%
2
Pec Deck (Machine)
1 Set
5-8 Reps
@9-10
3
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@9-10
4
Single Arm Tricep Extension (Cable)
2 Sets
5-8 Reps
@9-10
5
JM Press
2 Sets
5-8 Reps
@9-10
6
Lateral Raise (Machine)
2 Sets
5-8 Reps
@9-10
Day 2
1
Bicep Curl (Cable)
2 Sets
5-8 Reps
@9-10
2
Lat Pulldown
2 Sets
5-8 Reps
@9-10
3
High Row
2 Sets
5-8 Reps
@9-10
4
Cable Low Row
2 Sets
5-8 Reps
@9-10
5
Single Arm Cable Hammer Curl
2 Sets
5-8 Reps
@9-10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
83%
81%
2
Squat (Paused)
2 Sets
3 Reps
-
3
Back Extension (Weighted)
1 Set
15-20 Reps
@9-10
4
Abs Crunch (Weighted)
2 Sets
5-8 Reps
@10
5
Leg Extension
2 Sets
5-8 Reps
@9-10
6
Leg Curl
2 Sets
5-8 Reps
@9-10
7
Barbell Holds
2 Sets
1 mins
-
8
Standing Calf Raise
2 Sets
6-10 Reps
@9-10
Day 4
1
Cardio
1 Set
30 mins
-
Day 5
1
Bench Press (Paused)
1 Set
1 Set
5 Reps
5 Reps
81%
79%
2
Pec Deck (Machine)
1 Set
5-8 Reps
@8-9
3
Incline Bench Press (Smith Machine)
2 Sets
5-8 Reps
@9-10
4
Single Arm Tricep Extension (Cable)
2 Sets
5-8 Reps
@9-10
5
JM Press
2 Sets
5-8 Reps
@9-10
6
Lateral Raise (Machine)
2 Sets
5-8 Reps
@9-10
7
Bicep Curl (Cable)
2 Sets
5-8 Reps
@9-10
8
Single Arm Cable Hammer Curl
2 Sets
5-8 Reps
@9-10
9
Lat Pulldown
2 Sets
5-8 Reps
@9-10
10
Single Arm High Row (Cable)
2 Sets
5-8 Reps
@9-10
11
Cable Low Row
2 Sets
5-8 Reps
@9-10
Day 6
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
77%
75%
2
Deadlift (Barbell)
2 Sets
3 Reps
78%
3
Back Extension (Weighted)
1 Set
10-15 Reps
@10
4
Abs Crunch (Weighted)
2 Sets
5-8 Reps
@10
5
Leg Extension
2 Sets
5-8 Reps
@10
6
Leg Curl
2 Sets
5-8 Reps
@10
7
Barbell Holds
2 Sets
1 mins
@10
8
Standing Calf Raise
2 Sets
6-10 Reps
@10
Day 7
1
Cardio
1 Set
30 mins
-