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PPL x Arnold

by Dom W.
2 athletes joined
5.0
(1 rating)

Program Description

Ppl x Arnold split to get massive

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2025 09:24
  • Last Edited
    Jun 18, 2025 12:10

Summary

Unleash your inner champion with the PPL x Arnold program, a comprehensive 8-week training regimen designed to sculpt your physique and boost your strength. Comprising 7 days of intense workouts, this program expertly combines pull, push, and leg days, ensuring balanced muscle development and recovery. Each session is packed with proven exercises like the Weighted Pull-Up and Incline Bench Press, tailored to challenge your limits and enhance your performance. Get ready to transform your training and achieve results that echo the legendary Arnold Schwarzenegger's philosophy of hard work and dedication!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12+ reps
RPE 10
2
Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
3
Incline Bench Press (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
2
Pull-Up (Weighted)
2
5+ reps
RPE 9.5
3
T-Bar Row
2
10-15 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 9
5
Single Arm Iso Row
2
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 9
2
Squat (Smith Machine)
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
3
Leg Press
1
2
5-9 reps
10-15 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Leg Extension
3
12+ reps
RPE 10
7
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Chest Press (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Chest Supported Row (Machine)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
6
Face Pull
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
7
Shrug (Dumbbell)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
2
Lateral Raise (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
3
Rear Delt Fly (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
4
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
5
Skull Crusher
4
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
12+ reps
RPE 10
8
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
10-15 reps
RPE 9
2
Split Squat (Dumbbell)
2
12+ reps
RPE 10
3
Hip Thrust (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9.5
RPE 9
RPE 9.5
4
Bulgarian Split Squat (Barbell)
1
1
1
5-9 reps
10-15 reps
10-15 reps
RPE 9
RPE 9
RPE 9.5
5
Hip Adductor (Machine)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
7
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
Week 1
1 / 8 Weeks
Day 4
1
Rest
1 Set
1 Reps
-
Day 2
1
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@9
2
Pull-Up (Weighted)
2 Sets
5+ Reps
@9.5
3
T-Bar Row
2 Sets
10-15 Reps
@9
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@9
5
Single Arm Iso Row
2 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
2
Chest Press (Machine)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
6
Face Pull
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
7
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
Day 6
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
2
Lateral Raise (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
3
Rear Delt Fly (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5
4
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
5
Skull Crusher
4 Sets
8-12 Reps
@9
6
Preacher Curl (Barbell)
4 Sets
10-15 Reps
@9
7
Lateral Raise (Dumbbell)
2 Sets
12+ Reps
@10
8
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@9
Day 3
1
Lying Leg Curl
3 Sets
10-15 Reps
@9
2
Squat (Smith Machine)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@9.5
@9.5
3
Leg Press
1 Set
2 Sets
5-9 Reps
10-15 Reps
@9.5
@9.5
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
3 Sets
10-15 Reps
@9
6
Leg Extension
3 Sets
12+ Reps
@10
7
Cable Crunch
3 Sets
10-15 Reps
@9
Day 7
1
Seated Hamstring Curl
1 Set
10-15 Reps
@9
2
Split Squat (Dumbbell)
2 Sets
12+ Reps
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9.5
@9
@9.5
4
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@9
@9
@9.5
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9
6
Standing Calf Raise
3 Sets
10-15 Reps
@9.5
7
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
Day 1
1
Lateral Raise (Cable)
2 Sets
12+ Reps
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@9
@9.5
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@9
@9.5
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-9 Reps
10-15 Reps
10-15 Reps
@8
@9
@9.5
5
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9.5
8
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5