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BoostcampPNG

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
    Aug 30, 2025 02:31
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ON THE BOOSTCAMP APP FOR FREE
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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 (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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 1
#
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 1
#
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 1
#
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 1
#
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 1
#
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 1
#
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
Dead Hang
2
AMRAP
RPE 10
Day 1
#
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
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
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
8
Wrist Curls
3
15 reps
RPE 10
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
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
Single Arm Rear Delt Cable Fly
3
15 reps
RPE 10
7
Chest Fly (Cable)
3
20 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
9
Front Raise
3
15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
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
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Wrist Curls
3 Sets
15 Reps
@10
9
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
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
@10
7
Chest Fly (Cable)
3 Sets
20 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
9
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
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@10
8
Wrist Curls
3 Sets
15 Reps
@10
9
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
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
@10
7
Chest Fly (Cable)
3 Sets
20 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
9
Front Raise
3 Sets
15 Reps
@10