Program Description
Perfect for intermediate or advanced people
Program Overview
- LevelIntermediate, Advanced
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 04, 2024 08:16
- Last EditedJun 18, 2025 08:23
Summary
Unleash your strength with the PPLUL program, a comprehensive 12-week journey designed to transform your physique through a balanced Push, Pull, Legs, Upper, and Lower split. Committing to five days a week, you'll engage in targeted exercises like the Dumbbell Bench Press, Seated Calf Raise, and Stiff Leg Deadlift, ensuring every muscle group gets the attention it deserves. With a focus on high-intensity training and varied equipment, this program is perfect for those ready to elevate their lifting game and achieve impressive results. Get ready to push your limits and redefine your fitness journey!
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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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
4
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Overhead Press (Barbell)
4
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 9
6
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 9
3
Barbell Row
4
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
6
12 reps
RPE 9
2
Leg Press
4
12 reps
RPE 9
3
Stiff Leg Deadlift
4
10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
5
Side Crunch (Cable)
4
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)4 Sets
10 Reps
@9
2
Chest Press (Machine)4 Sets
10 Reps
@9
3
Chest Fly (Machine)3 Sets
10 Reps
@9
4
Overhead Press (Barbell)4 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)4 Sets
15 Reps
@8
Day 3
1
Seated Calf Raise6 Sets
12 Reps
@9
2
Leg Press4 Sets
12 Reps
@9
3
Stiff Leg Deadlift4 Sets
10 Reps
@9
4
Leg Extension4 Sets
12 Reps
@9
5
Side Crunch (Cable)4 Sets
12 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@9
2
Chest Press (Machine)3 Sets
10 Reps
@9
3
Barbell Row4 Sets
10 Reps
@9
4
Seated Row (Cable)3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
@9
6
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
@9
Day 5
1
Seated Calf Raise6 Sets
12 Reps
@9
2
Leg Press4 Sets
12 Reps
@9
3
Stiff Leg Deadlift4 Sets
10 Reps
@9
4
Leg Extension4 Sets
12 Reps
@9
5
Side Crunch (Cable)4 Sets
12 Reps
@9
Day 2
1
Barbell Row4 Sets
10 Reps
@9
2
Lat Pulldown4 Sets
10 Reps
@9
3
Seated Row (Cable)3 Sets
10 Reps
@9
4
Rear Delt Fly (Dumbbell)4 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
@9
6
Side Crunch (Cable)4 Sets
12 Reps
@9