Program Description
Split/Program made for intermediate-advanced lifters. Provides High intensity while also providing significant amount of rest. I’m trying this out myself for 12 weeks
Program Overview
- LevelAdvanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout80 minutes
- CreatedJul 21, 2025 06:36
- Last EditedJul 31, 2025 08:43
Summary
Experience a transformative 11-week journey with the PPL x U/L program, designed for dedicated lifters ready to elevate their strength and physique. This 5-day split combines Pull, Push, and Legs with Upper/Lower variations, ensuring balanced muscle development and optimal recovery. Each workout features targeted exercises like T-Bar Rows and Stiff Leg Deadlifts, maximizing intensity and effectiveness. Equip yourself with a full gym and prepare to push your limits as you sculpt a stronger, more defined body.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.3%
Triceps
10%
Biceps
8.9%
Chest
8.2%
Front Delts
7.5%
Upper Back
7.1%
Lats
7%
Abs
5.9%
Lower Back
5.9%
Middle Delts
5.7%
Quadriceps
5.1%
Glutes
5.1%
Calves
3.8%
Adductors
2.9%
Forearms
2.6%
Rear Delts
2.5%
Abductors
1.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Bench Press (Barbell)
2
1
4-8 reps
4-6 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
JM Press (Smith Machine)
2
4-6 reps
RPE 10
5
Chest Fly (Cable)
2
4-6 reps
RPE 10
6
Single Arm Pushdown
2
4-6 reps
RPE 9.5-10
7
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Bench Press (Barbell)
2
1
4-8 reps
4-6 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
JM Press (Smith Machine)
2
4-6 reps
RPE 10
5
Chest Fly (Cable)
2
4-6 reps
RPE 10
6
Single Arm Pushdown
2
4-6 reps
RPE 9.5-10
7
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Fly (Cable)
2
4-6 reps
RPE 10
5
Single Arm Pushdown
1
4-6 reps
RPE 9.5-10
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Bench Press (Barbell)
2
1
4-8 reps
4-6 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
JM Press (Smith Machine)
2
4-6 reps
RPE 10
5
Chest Fly (Cable)
2
4-6 reps
RPE 10
6
Single Arm Pushdown
2
4-6 reps
RPE 9.5-10
7
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Bench Press (Barbell)
2
1
4-8 reps
4-6 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
JM Press (Smith Machine)
2
4-6 reps
RPE 10
5
Chest Fly (Cable)
2
4-6 reps
RPE 10
6
Single Arm Pushdown
2
4-6 reps
RPE 9.5-10
7
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Fly (Cable)
2
4-6 reps
RPE 10
5
Single Arm Pushdown
1
4-6 reps
RPE 9.5-10
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Bench Press (Barbell)
2
1
4-8 reps
4-6 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
JM Press (Smith Machine)
2
4-6 reps
RPE 10
5
Chest Fly (Cable)
2
4-6 reps
RPE 10
6
Single Arm Pushdown
2
4-6 reps
RPE 9.5-10
7
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Bench Press (Barbell)
2
1
4-8 reps
4-6 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
JM Press (Smith Machine)
2
4-6 reps
RPE 10
5
Chest Fly (Cable)
2
4-6 reps
RPE 10
6
Single Arm Pushdown
2
4-6 reps
RPE 9.5-10
7
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Chest Fly (Cable)
2
4-6 reps
RPE 10
5
Single Arm Pushdown
1
4-6 reps
RPE 9.5-10
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
7
Cable Crunch
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Bench Press (Barbell)
2
1
4-8 reps
4-6 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
JM Press (Smith Machine)
2
4-6 reps
RPE 10
5
Chest Fly (Cable)
2
4-6 reps
RPE 10
6
Single Arm Pushdown
2
4-6 reps
RPE 9.5-10
7
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-6 reps
RPE 10
2
Bench Press (Barbell)
2
1
4-8 reps
4-6 reps
RPE 8
RPE 8.5
3
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
4
JM Press (Smith Machine)
2
4-6 reps
RPE 10
5
Chest Fly (Cable)
2
4-6 reps
RPE 10
6
Single Arm Pushdown
2
4-6 reps
RPE 9.5-10
7
Lateral Raise (Cable)
2
4-8 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Seated Row (Cable)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Kelso Shrug
1
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
8B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
1
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Seated Row (Cable)
1
4-6 reps
RPE 10
7
Kelso Shrug
1
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
9A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
9B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Seated Row (Cable)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Kelso Shrug
1
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
8B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
1
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Seated Row (Cable)
1
4-6 reps
RPE 10
7
Kelso Shrug
1
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
9A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
9B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Seated Row (Cable)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Kelso Shrug
1
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
8B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Seated Row (Cable)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Kelso Shrug
1
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
8B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Seated Row (Cable)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Kelso Shrug
1
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
8B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
1
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Seated Row (Cable)
1
4-6 reps
RPE 10
7
Kelso Shrug
1
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
9A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
9B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Seated Row (Cable)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Kelso Shrug
1
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
8B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
1
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Seated Row (Cable)
1
4-6 reps
RPE 10
7
Kelso Shrug
1
6-8 reps
RPE 10
8
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
9A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
9B
Wrist Curls
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-6 reps
RPE 10
2
T-Bar Row
2
4-6 reps
RPE 10
3
Seated Row (Cable)
1
4-6 reps
RPE 10
4
Bicep Curl (Cable)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
5
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
6
Kelso Shrug
1
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
1
6-8 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
1
4-6 reps
RPE 9
8B
Wrist Curls
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Hack Squat
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
2
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Hack Squat
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
2
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Hack Squat
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
2
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Hack Squat
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
2
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
2
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
1
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Hip Adductor (Machine)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
7
Cable Crunch
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
4
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
5
Keenan Flaps
2
4-6 reps
RPE 10
6
Katana Extension
2
4-6 reps
RPE 10
7
JM Press
1
4-6 reps
RPE 10
8
Seated Row (Cable)
1
4-6 reps
RPE 10
9
Kelso Shrug
1
6-10 reps
RPE 9.5
10
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
4
Katana Extension
2
4-6 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
1
4-6 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
4-6 reps
RPE 10
7
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
8
Keenan Flaps
2
4-6 reps
RPE 10
9
Chest Supported Row (Plate Loaded)
1
4-6 reps
RPE 10
10
Kelso Shrug
1
6-10 reps
RPE 9.5
11
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
4
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
5
Keenan Flaps
2
4-6 reps
RPE 10
6
Katana Extension
2
4-6 reps
RPE 10
7
JM Press
1
4-6 reps
RPE 10
8
Seated Row (Cable)
1
4-6 reps
RPE 10
9
Kelso Shrug
1
6-10 reps
RPE 9.5
10
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
4
Katana Extension
2
4-6 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
1
4-6 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
4-6 reps
RPE 10
7
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
8
Keenan Flaps
2
4-6 reps
RPE 10
9
Chest Supported Row (Plate Loaded)
1
4-6 reps
RPE 10
10
Kelso Shrug
1
6-10 reps
RPE 9.5
11
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
4
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
5
Keenan Flaps
2
4-6 reps
RPE 10
6
Katana Extension
2
4-6 reps
RPE 10
7
JM Press
1
4-6 reps
RPE 10
8
Seated Row (Cable)
1
4-6 reps
RPE 10
9
Kelso Shrug
1
6-10 reps
RPE 9.5
10
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
4
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
5
Keenan Flaps
2
4-6 reps
RPE 10
6
Katana Extension
2
4-6 reps
RPE 10
7
JM Press
1
4-6 reps
RPE 10
8
Seated Row (Cable)
1
4-6 reps
RPE 10
9
Kelso Shrug
1
6-10 reps
RPE 9.5
10
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
4
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
5
Keenan Flaps
2
4-6 reps
RPE 10
6
Katana Extension
2
4-6 reps
RPE 10
7
JM Press
1
4-6 reps
RPE 10
8
Seated Row (Cable)
1
4-6 reps
RPE 10
9
Kelso Shrug
1
6-10 reps
RPE 9.5
10
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
4
Katana Extension
2
4-6 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
1
4-6 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
4-6 reps
RPE 10
7
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
8
Keenan Flaps
2
4-6 reps
RPE 10
9
Chest Supported Row (Plate Loaded)
1
4-6 reps
RPE 10
10
Kelso Shrug
1
6-10 reps
RPE 9.5
11
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
4
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
5
Keenan Flaps
2
4-6 reps
RPE 10
6
Katana Extension
2
4-6 reps
RPE 10
7
JM Press
1
4-6 reps
RPE 10
8
Seated Row (Cable)
1
4-6 reps
RPE 10
9
Kelso Shrug
1
6-10 reps
RPE 9.5
10
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
4
Katana Extension
2
4-6 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
1
4-6 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
4-6 reps
RPE 10
7
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
8
Keenan Flaps
2
4-6 reps
RPE 10
9
Chest Supported Row (Plate Loaded)
1
4-6 reps
RPE 10
10
Kelso Shrug
1
6-10 reps
RPE 9.5
11
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
4-6 reps
RPE 10
3
Shoulder Press (Plate Loaded)
1
4-6 reps
RPE 10
4
Cable Hammer Preacher Curl
2
4-6 reps
RPE 10
5
Keenan Flaps
2
4-6 reps
RPE 10
6
Katana Extension
2
4-6 reps
RPE 10
7
JM Press
1
4-6 reps
RPE 10
8
Seated Row (Cable)
1
4-6 reps
RPE 10
9
Kelso Shrug
1
6-10 reps
RPE 9.5
10
Rear Delt Fly (Cable)
1
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
2-4 reps
4-6 reps
RPE 6
RPE 10
2
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
3
Stiff Leg Deadlift
2
4-6 reps
RPE 10
4
Leg Extension
1
4-6 reps
RPE 10
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Hip Adductor (Machine)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-8 reps
RPE 10
8
Wrist Curls
1
8-10 reps
RPE 10
9
Hip Abductor (Machine)
1
8-10 reps
RPE 10
10
Cable Crunch
2
6-8 reps
RPE 9
Week 1
1 / 11 Weeks
Day 2
1
Keenan Flaps2 Sets
4-6 Reps
@10
2
T-Bar Row2 Sets
4-6 Reps
@10
3
Seated Row (Cable)1 Set
4-6 Reps
@10
4
Bicep Curl (Cable)1 Set
1 Set
2-4 Reps
4-6 Reps
@6
@10
5
Cable Hammer Preacher Curl2 Sets
4-6 Reps
@10
6
Kelso Shrug1 Set
6-8 Reps
@10
7
Rear Delt Fly (Machine)1 Set
6-8 Reps
@10
8A
Reverse Bicep Curl (EZ Bar)1 Set
4-6 Reps
@9
8B
Wrist Curls1 Set
6-8 Reps
@10
Day 3
1
Seated Hamstring Curl1 Set
2 Sets
2-4 Reps
4-6 Reps
@6
@10
2
Leg Press (45 Degrees)1 Set
4-6 Reps
@10
3
Stiff Leg Deadlift2 Sets
4-6 Reps
@10
4
Leg Extension1 Set
4-6 Reps
@10
5
Standing Calf Raise1 Set
1 Set
8-10 Reps
6-8 Reps
@10
@10
6
Hip Adductor (Machine)1 Set
1 Set
8-10 Reps
6-8 Reps
@10
@10
7
Cable Crunch2 Sets
8-10 Reps
@10
Day 1
1
Shoulder Press (Plate Loaded)2 Sets
4-6 Reps
@10
2
Bench Press (Barbell)2 Sets
1 Set
4-8 Reps
4-6 Reps
@8
@8.5
3
Incline Bench Press (Dumbbell)1 Set
4-6 Reps
@10
4
JM Press (Smith Machine)2 Sets
4-6 Reps
@10
5
Chest Fly (Cable)2 Sets
4-6 Reps
@10
6
Single Arm Pushdown2 Sets
4-6 Reps
@9.5-10
7
Lateral Raise (Cable)2 Sets
4-8 Reps
@9.5-10
Day 4
1
Pec Deck (Machine)1 Set
1 Set
2-4 Reps
4-6 Reps
@6
@10
2
Incline Bench Press (Dumbbell)1 Set
4-6 Reps
@10
3
Shoulder Press (Plate Loaded)1 Set
4-6 Reps
@10
4
Cable Hammer Preacher Curl2 Sets
4-6 Reps
@10
5
Keenan Flaps2 Sets
4-6 Reps
@10
6
Katana Extension2 Sets
4-6 Reps
@10
7
JM Press1 Set
4-6 Reps
@10
8
Seated Row (Cable)1 Set
4-6 Reps
@10
9
Kelso Shrug1 Set
6-10 Reps
@9.5
10
Rear Delt Fly (Cable)1 Set
6-10 Reps
@9.5
Day 5
1
Seated Hamstring Curl1 Set
1 Set
2-4 Reps
4-6 Reps
@6
@10
2
Leg Press (45 Degrees)2 Sets
4-6 Reps
@10
3
Stiff Leg Deadlift2 Sets
4-6 Reps
@10
4
Leg Extension1 Set
4-6 Reps
@10
5
Standing Calf Raise2 Sets
6-10 Reps
@9
6
Hip Adductor (Machine)1 Set
8-10 Reps
@10
7
Lateral Raise (Cable)1 Set
6-8 Reps
@10
8
Wrist Curls1 Set
8-10 Reps
@10
9
Hip Abductor (Machine)1 Set
8-10 Reps
@10
10
Cable Crunch2 Sets
6-8 Reps
@9