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BoostcampPNG

Ppl adaptada (lpp)

by Alberto Ramón
5.0
(1 rating)

Program Description

Entrenamiento de nivel medio-alto basado en el ppl de JN

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 19, 2025 05:46
  • Last Edited
    Jun 18, 2025 10:49

Summary

Unlock your potential with the "Ppl Adaptada (LPP)" program, a comprehensive 12-week training plan designed for serious lifters. This 5-day-per-week split focuses on targeted muscle groups, ensuring balanced strength development and hypertrophy. Each session incorporates a variety of exercises, including leg curls, squats, and lat pulldowns, utilizing a full gym setup to maximize your gains. Get ready to push your limits and transform your physique with a structured approach tailored for real results.
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4.8 Stars with 10, 000+ Ratings
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
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
2
Squat (Smith Machine)
1
1
1
1
1
10-
8-
6-
4-
2-4 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
3
Squat (Paused)
2
5 reps
RPE 8-9
4
Hyperextension
1
1
3
8-
6-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8.5-9
5
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6-6
RPE 8-9
6
Calf Raise (Leg Press)
1
4
12-
10-12 reps
RPE 6-6
RPE 9-10
7
Decline Crunch (Weighted)
1
3
10-
10-12 reps
RPE 6-6
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
10-5 reps
RPE 10
3
Chest Supported Row (Machine)
1
2
10-
10-12 reps
RPE 6-6
RPE 8-9
4
Rear Delt Row
2
10-12 reps
RPE 9-10
5
Standing Pullover (Cable)
1
2
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
6
Face Pull
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
8-
6-8 reps
RPE 6-6
RPE 9-10
8
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
8-
5-
3-
1-
3-5 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Larsen Press (Barbell)
2
10 reps
RPE 8-9
3
Shoulder Press (Machine)
1
1
3
10-
8-
8-10 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Press Around
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
5
Y Raise
1
3
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6A
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
3
8 reps
8 reps
RPE 6-6
RPE 9-10
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
6B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
7
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
8
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
8-10 reps
4-5 reps
2-3 reps
1-2 reps
5-
RPE 6-6
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
2
Stiff Leg Deadlift
2
8 reps
RPE 8-9
3
Leg Press (45 Degrees)
1
1
1
4
10-12 reps
8-
6-
10-12 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
4
Lying Leg Curl
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
5
Leg Extension
1
3
8-10 reps
8-10 reps
RPE 6-6
RPE 9-10
6
Stiff Leg Deadlift
1
-
7A
Hip Adductor (Machine)
2
12-15 reps
RPE 9-10
7B
Hip Abductor (Machine)
2
12-15 reps
RPE 9-10
8
Standing Calf Raise
1
4
15-20 reps
15-20 reps
RPE 6-6
RPE 9-10
9
Hanging Leg Raise
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5A
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
5B
Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6
RPE 10
6
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
7
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
10-
8-10 reps
RPE 6-6
RPE 8-9
2
Incline Bench Press (Barbell)
1
1
1
1
1
1
10 reps
5 reps
3 reps
8 reps
5 reps
15 reps
RPE 6-6
RPE 6-6
RPE 6-6
RPE 8-9
RPE 8-9
RPE 8-9
3
Dumbbell Row
1
1
3
10-12 reps
8-
10-12 reps
RPE 6-6
RPE 6-6
RPE 8-9
4
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 6-6
RPE 9-10
5
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 6-6
RPE 9-10
7
Bicep Curl (Cable)
1
3
10-12 reps
10-12 reps
RPE 6-6
RPE 9-10
8
Dragon Fly
1
3
10-15 reps
10-15 reps
RPE 6-6
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl
1 Set
3 Sets
10-12 Reps
10-12 Reps
@6-6
@9-10
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10-
8-
6-
4-
2-4 Reps
@6-6
@6-6
@6-6
@6-6
@8-9
3
Squat (Paused)
2 Sets
5 Reps
@8-9
4
Hyperextension
1 Set
1 Set
3 Sets
8-
6-
8-10 Reps
@6-6
@6-6
@8.5-9
5
Reverse Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6-6
@8-9
6
Calf Raise (Leg Press)
1 Set
4 Sets
12-
10-12 Reps
@6-6
@9-10
7
Decline Crunch (Weighted)
1 Set
3 Sets
10-
10-12 Reps
@6-6
@9-10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Lat Pulldown
1 Set
10-5 Reps
@10
3
Chest Supported Row (Machine)
1 Set
2 Sets
10-
10-12 Reps
@6-6
@8-9
4
Rear Delt Row
2 Sets
10-12 Reps
@9-10
5
Standing Pullover (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6-6
@9-10
6
Face Pull
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6-6
@9-10
7
Bicep Curl (Cable)
1 Set
3 Sets
8-
6-8 Reps
@6-6
@9-10
8
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-
5-
3-
1-
3-5 Reps
@6-6
@6-6
@6-6
@6-6
@8-9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8-9
3
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10-
8-
8-10 Reps
@6-6
@6-6
@8-9
4
Press Around
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6-6
@9-10
5
Y Raise
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6-6
@9-10
6A
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@6-6
@9-10
6B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@6-6
@9-10
7
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
4-5 Reps
2-3 Reps
1-2 Reps
5-
@6-6
@6-6
@6-6
@6-6
@8-9
2
Stiff Leg Deadlift
2 Sets
8 Reps
@8-9
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
4 Sets
10-12 Reps
8-
6-
10-12 Reps
@6-6
@6-6
@6-6
@8-9
4
Lying Leg Curl
1 Set
3 Sets
8-10 Reps
8-10 Reps
@6-6
@9-10
5
Leg Extension
1 Set
3 Sets
8-10 Reps
8-10 Reps
@6-6
@9-10
6A
Hip Adductor (Machine)
2 Sets
12-15 Reps
@9-10
6B
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9-10
7
Standing Calf Raise
1 Set
4 Sets
15-20 Reps
15-20 Reps
@6-6
@9-10
8
Hanging Leg Raise
1 Set
3 Sets
10-15 Reps
10-15 Reps
@6-6
@9-10
Day 5
1
Pull-Up (Weighted)
2 Sets
2 Sets
10-
8-10 Reps
@6-6
@8-9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
8 Reps
5 Reps
15 Reps
@6-6
@6-6
@6-6
@8-9
@8-9
@8-9
3
Dumbbell Row
1 Set
1 Set
3 Sets
10-12 Reps
8-
10-12 Reps
@6-6
@6-6
@8-9
4
Lateral Raise (Cable)
1 Set
3 Sets
20 Reps
20 Reps
@6-6
@9-10
5A
Chest Fly (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
5B
Rear Delt Fly (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6
@10
6
Bicep Curl (Cable)
1 Set
3 Sets
10-12 Reps
10-12 Reps
@6-6
@9-10
7
Dragon Fly
1 Set
3 Sets
10-15 Reps
10-15 Reps
@6-6
@9-10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Alberto RamónAge 38, Man
4 months ago
5 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Very good program recomended to do a deload after 6 weeks