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PLP 6 Days

by Mikkel Marco

Program Description

Bodybuilding

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 30, 2025 02:30
  • Last Edited
    Sep 01, 2025 06:45

Summary

**PLP 6 Days** is an intense 8-week program designed for those ready to elevate their strength and conditioning. With a rigorous 6-day weekly schedule, you'll focus on targeted workouts that maximize muscle engagement, featuring exercises like Pull-Ups, Deadlifts, and Hack Squats. Each session combines bodyweight, cable, and barbell movements to sculpt your physique while enhancing endurance. Get ready to push your limits and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.2%
Triceps
10.2%
Quadriceps
8.9%
Front Delts
8.4%
Glutes
8.1%
Forearms
6.9%
Upper Back
6.6%
Hamstrings
6.6%
Chest
6.5%
Abs
6.2%
Lats
5.3%
Middle Delts
5.2%
Lower Back
4.9%
Rear Delts
2.7%
Calves
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
AMRAP
RPE 9
2
Seated Row (Cable)
4
10 reps
RPE 9
3
Back Extension (Weighted)
3
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
8 reps
RPE 10
7
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
9
Wrist Curls
3
15 reps
RPE 10
10
Dead Hang
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
8 reps
RPE 9
3
Belt Squat
4
10 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Standing Calf Raise
3
12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
RPE 10
7
Hanging Toes To Bar
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5 reps
RPE 10
2
Chest Press (Machine)
4
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
4
6 reps
RPE 8
4
Tricep Extension (Machine)
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10 reps
RPE 9
6
Chest Fly (Cable)
3
20 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
8
Front Raise
3
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
5 Reps
@9
2
Seated Row (Cable)
4 Sets
10 Reps
@9
3
Back Extension (Weighted)
3 Sets
12 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
8 Reps
@10
7
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
@9
8
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
9
Wrist Curls
3 Sets
15 Reps
@10
10
Dead Hang
2 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
@8
@8
@8
2
Hack Squat
4 Sets
8 Reps
@9
3
Belt Squat
4 Sets
10 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
6
Reverse Abs Crunch (Bodyweight)
3 Sets
@10
7
Hanging Toes To Bar
3 Sets
10-15 Reps
@10
Day 3
1
Dip (Weighted)
3 Sets
5 Reps
@10
2
Chest Press (Machine)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
4
Tricep Extension (Machine)
3 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
6
Chest Fly (Cable)
3 Sets
20 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
8
Front Raise
3 Sets
15 Reps
@10
Day 4
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@9
2
Seated Row (Cable)
4 Sets
10 Reps
@9
3
Back Extension (Weighted)
3 Sets
12 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
8 Reps
@10
7
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
@9
8
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
9
Wrist Curls
3 Sets
15 Reps
@10
10
Dead Hang
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
6 Reps
4 Reps
@8
@8
@8
2
Hack Squat
4 Sets
8 Reps
@9
3
Belt Squat
4 Sets
10 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@10
6
Reverse Abs Crunch (Bodyweight)
3 Sets
@10
7
Hanging Toes To Bar
3 Sets
10-15 Reps
@10
Day 6
1
Dip (Weighted)
3 Sets
5 Reps
@10
2
Chest Press (Machine)
4 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
4 Sets
6 Reps
@8
4
Tricep Extension (Machine)
3 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
6
Chest Fly (Cable)
3 Sets
20 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
8
Front Raise
3 Sets
15 Reps
@10