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Black Mamba PPLPPL

by Ortt O.

Program Description

This is a decent volume program for intermediate to advanced lifters following a double progression model. Once you’ve reached the top rep range for all sets with solid form, it’s time to increase the weight. This hypertrophy program is designed to hit every muscle multiple times per week. Push hard, stay consistent, and you’re going to put on serious mass. Fight the power.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 01:18
  • Last Edited
    Nov 14, 2025 08:41

Summary

Unleash your inner strength with the Black Mamba PPLPPL program, a comprehensive 14-week training plan designed for serious lifters. Committing to six days a week, you'll cycle through push, pull, and leg workouts that target all major muscle groups with a mix of compound and isolation exercises. Each session is carefully structured to maximize hypertrophy and strength gains, ensuring you're pushing your limits while maintaining proper form. Equip yourself with the tools for transformation and get ready to elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Biceps
10.2%
Triceps
10%
Lats
8.6%
Chest
7.7%
Hamstrings
7.3%
Glutes
6.5%
Front Delts
6.5%
Quadriceps
5.4%
Abs
5%
Rear Delts
4.9%
Middle Delts
4.7%
Calves
3.6%
Forearms
2.9%
Lower Back
2.7%
Adductors
0.8%
Cardio
0.6%
Abductors
0.5%
Other
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Bayesian Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Bench Press (Smith Machine)
2
6-8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 10
7
AD Press
2
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
2
Bayesian Curl
2
8-12 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4
Bench Press (Smith Machine)
2
6-8 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
6
Pec Deck (Machine)
2
8-12 reps
RPE 10
7
AD Press
2
8-10 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Standing Calf Raise
2
10-12 reps
RPE 10
6
Cardio
1
30 mins
RPE 10
7
Seated Overhead Press (Barbell)
3
8 reps
RPE 10
8
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
9
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
10-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
8
Standing Calf Raise
2
10-12 reps
RPE 10
9
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 10
4
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
6
Pec Deck (Machine)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 10
9
Standing Calf Raise
2
10-12 reps
RPE 10
10
Cardio
1
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
Seated Dip (Machine)
2
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Single Arm Pushdown
2
AMRAP
RPE 10
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Lat Pulldown
2
8-10 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
10
Seated Row (Cable)
2
8-10 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
12
Sprint
1
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
2
Seated Dip (Machine)
2
8-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
4
Single Arm Pushdown
2
AMRAP
RPE 10
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
6
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Lat Pulldown
2
8-10 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
10
Seated Row (Cable)
2
8-10 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
12
Sprint
1
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
2
Kelso Shrug
2
10-12 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Farmer's Walk (Weighted)
2
1 reps
RPE 10
5
Sprint
1
30 mins
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
9
Hammer Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Helms Row
3
8-12 reps
RPE 10
4
Kelso Shrug
2
10-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
2
AMRAP
RPE 10
7
Abs Crunch (Machine)
3
15-20 reps
RPE 10
8
Farmer's Walk (Weighted)
2
1 reps
RPE 10
9
Sprint
1
30 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
4
Bayesian Curl
3
8-10 reps
RPE 10
5
Helms Row
3
8-12 reps
RPE 10
6
Kelso Shrug
2
10-12 reps
RPE 10
7
Hammer Curl
2
AMRAP
RPE 10
8
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
9
Abs Crunch (Machine)
3
15-20 reps
RPE 10
10
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Hammer Curl
2
AMRAP
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Abs Crunch (Machine)
3
15-20 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Hammer Curl
2
AMRAP
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Abs Crunch (Machine)
3
15-20 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Hammer Curl
2
AMRAP
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Abs Crunch (Machine)
3
15-20 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Hammer Curl
2
AMRAP
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Abs Crunch (Machine)
3
15-20 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Hammer Curl
2
AMRAP
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Abs Crunch (Machine)
3
15-20 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Hammer Curl
2
AMRAP
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Abs Crunch (Machine)
3
15-20 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Hammer Curl
2
AMRAP
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Abs Crunch (Machine)
3
15-20 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Hammer Curl
2
AMRAP
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Abs Crunch (Machine)
3
15-20 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
6
Helms Row
3
8-12 reps
RPE 10
7
Kelso Shrug
2
10-12 reps
RPE 10
8
Hammer Curl
2
AMRAP
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Abs Crunch (Machine)
3
15-20 reps
RPE 10
11
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Hip Abductor (Machine)
2
8-10 reps
RPE 10
7
Sprint
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
10-12 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Hip Abductor (Machine)
2
8-10 reps
RPE 10
7
Sprint
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
10-15 reps
RPE 10
3
Hip Abductor (Machine)
3
12-15 reps
RPE 10
4
Sprint
1
30 mins
RPE 10
5
Squat (Smith Machine)
3
8-12 reps
RPE 10
6
Leg Press
3
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
10-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Hip Abductor (Machine)
3
12-15 reps
RPE 10
5
Leg Press
3
10-15 reps
RPE 10
6
Calf Raise (Leg Press)
3
12 reps
RPE 10
7
Sprint
1
30 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Standing Calf Raise
4
15-20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
4
Leg Press
3
10-12 reps
RPE 10
5
Leg Extension
3
12-15 reps
RPE 10
6
Hip Thrust (Machine)
3
10-12 reps
RPE 10
7
Leg Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3
Concentration Curl
2
8-10 reps
RPE 10
4
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
6
Behind-The-Neck Press (Smith Machine)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
8
Partial Lateral Raise
2
AMRAP
RPE 10
9
Pec Deck (Machine)
2
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
15 reps
RPE 10
11
Cardio
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
8-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
3
Concentration Curl
2
8-10 reps
RPE 10
4
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 10
5
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
6
Behind-The-Neck Press (Smith Machine)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 10
8
Partial Lateral Raise
2
AMRAP
RPE 10
9
Pec Deck (Machine)
2
8-10 reps
RPE 10
10
Abs Crunch (Machine)
3
15 reps
RPE 10
11
Cardio
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Abs Crunch (Machine)
3
15-20 reps
RPE 10
4
Cardio
1
30 mins
RPE 10
5
Seated Overhead Press (Barbell)
3
8-12 reps
RPE 10
6
Cable Crossover
3
10-15 reps
RPE 10
7
Partial Lateral Raise (Cable)
3
12-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
9
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Seated Dip (Machine)
3
12-15 reps
RPE 10
6
Partial Lateral Raise (Cable)
3
12-15 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
9
Cardio
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
10-12 reps
RPE 10
5
Seated Dip (Machine)
3
12-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
8-12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
9
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Dip (Machine)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Dip (Machine)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Dip (Machine)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Dip (Machine)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Dip (Machine)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Dip (Machine)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Dip (Machine)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Dip (Machine)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 10
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
4
Seated Dip (Machine)
3
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 10
8
Abs Crunch (Machine)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
3
Tricep Kickback
2
10-12 reps
RPE 10
4
Underhand Lat Pulldown
2
8-10 reps
RPE 10
5
Helms Row
2
8-10 reps
RPE 10
6
Kelso Shrug
2
8-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
8
Seated Calf Raise
2
10-12 reps
RPE 10
9
Farmer's Walk (Weighted)
2
1 reps
RPE 10
10
Sprint
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dip (Machine)
2
10-12 reps
RPE 10
2
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
3
Tricep Kickback
2
10-12 reps
RPE 10
4
Underhand Lat Pulldown
2
8-10 reps
RPE 10
5
Helms Row
2
8-10 reps
RPE 10
6
Kelso Shrug
2
8-10 reps
RPE 10
7
Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
8
Seated Calf Raise
2
10-12 reps
RPE 10
9
Farmer's Walk (Weighted)
2
1 reps
RPE 10
10
Sprint
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 10
2
Helms Row
2
8-10 reps
RPE 10
3
Kelso Shrug
3
10-15 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Farmer's Walk (Weighted)
2
1 reps
RPE 10
6
Sprint
1
30 mins
RPE 10
7
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
21s (EZ Bar)
2
21 reps
RPE 10
10
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 10
2
Helms Row
3
8-10 reps
RPE 10
3
Kelso Shrug
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
7
Abs Crunch (Machine)
3
15 reps
RPE 10
8
21s (EZ Bar)
2
21 reps
RPE 10
9
Farmer's Walk (Weighted)
2
1 reps
RPE 10
10
Sprint
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
4
Helms Row
3
8-10 reps
RPE 10
5
Kelso Shrug
3
10-15 reps
RPE 10
6
Underhand Lat Pulldown
3
8-12 reps
RPE 10
7
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
8
Alternating Dumbbell Curl
3
8-10 reps
RPE 10
9
21s (EZ Bar)
2
21 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
12
Abs Crunch (Machine)
3
15 reps
RPE 10
13
Farmer's Walk (Weighted)
2
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Helms Row
3
8-10 reps
RPE 10
7
Kelso Shrug
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Abs Crunch (Machine)
3
15 reps
RPE 10
12
Farmer's Walk (Weighted)
2
1 reps
RPE 10
13
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Helms Row
3
8-10 reps
RPE 10
7
Kelso Shrug
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Abs Crunch (Machine)
3
15 reps
RPE 10
12
Farmer's Walk (Weighted)
2
1 reps
RPE 10
13
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Helms Row
3
8-10 reps
RPE 10
7
Kelso Shrug
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Abs Crunch (Machine)
3
15 reps
RPE 10
12
Farmer's Walk (Weighted)
2
1 reps
RPE 10
13
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Helms Row
3
8-10 reps
RPE 10
7
Kelso Shrug
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Abs Crunch (Machine)
3
15 reps
RPE 10
12
Farmer's Walk (Weighted)
2
1 reps
RPE 10
13
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Helms Row
3
8-10 reps
RPE 10
7
Kelso Shrug
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Abs Crunch (Machine)
3
15 reps
RPE 10
12
Farmer's Walk (Weighted)
2
1 reps
RPE 10
13
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Helms Row
3
8-10 reps
RPE 10
7
Kelso Shrug
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Abs Crunch (Machine)
3
15 reps
RPE 10
12
Farmer's Walk (Weighted)
2
1 reps
RPE 10
13
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Helms Row
3
8-10 reps
RPE 10
7
Kelso Shrug
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Abs Crunch (Machine)
3
15 reps
RPE 10
12
Farmer's Walk (Weighted)
2
1 reps
RPE 10
13
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Helms Row
3
8-10 reps
RPE 10
7
Kelso Shrug
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Abs Crunch (Machine)
3
15 reps
RPE 10
12
Farmer's Walk (Weighted)
2
1 reps
RPE 10
13
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 10
2
Underhand Lat Pulldown
3
8-12 reps
RPE 10
3
Hammer Curl (Cable)
3
10-12 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-8 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
6
Helms Row
3
8-10 reps
RPE 10
7
Kelso Shrug
3
10-15 reps
RPE 10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
10
Hammer Curl
3
12-15 reps
RPE 10
11
Abs Crunch (Machine)
3
15 reps
RPE 10
12
Farmer's Walk (Weighted)
2
1 reps
RPE 10
13
Preacher Curl (Barbell)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-10 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
8
Cardio
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
8-10 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
3
10-12 reps
RPE 10
6
Hip Adductor (Machine)
2
8-10 reps
RPE 10
7
Standing Calf Raise
2
10-12 reps
RPE 10
8
Cardio
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
8-12 reps
RPE 10
2
Hack Squat
3
10-15 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-20 reps
RPE 10
6
Cardio
1
30 mins
RPE 10
7
Stiff Leg Deadlift
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-15 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Hack Squat
3
10-15 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
RPE 10
5
Stiff Leg Deadlift
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
12-20 reps
RPE 10
7
Cardio
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 10
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3
Glute Kickback
3
12-15 reps
RPE 10
4
Seated Calf Raise
4
15-20 reps
RPE 10
5
Hip Thrust (Machine)
3
10-12 reps
RPE 10
6
Leg Extension
3
AMRAP
RPE 10
Week 1
1 / 14 Weeks
Day 2
1
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@10
2
Seated Dip (Machine)
2 Sets
8-10 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
4
Single Arm Pushdown
2 Sets
AMRAP
@10
5
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@10
6
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@10
7
Kelso Shrug
2 Sets
10-12 Reps
@10
8
Lat Pulldown
2 Sets
8-10 Reps
@10
9
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@10
10
Seated Row (Cable)
2 Sets
8-10 Reps
@10
11
Farmer's Walk (Weighted)
2 Sets
1 Reps
@10
12
Sprint
1 Set
30 mins
@10
Day 4
1
Preacher Hammer Curl
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
3
Concentration Curl
2 Sets
8-10 Reps
@10
4
Close Grip Bench Press (Smith Machine)
2 Sets
8-10 Reps
@10
5
Incline Bench Press (Smith Machine)
3 Sets
8-10 Reps
@10
6
Behind-The-Neck Press (Smith Machine)
2 Sets
8-10 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@10
8
Partial Lateral Raise
2 Sets
AMRAP
@10
9
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
10
Abs Crunch (Machine)
3 Sets
15 Reps
@10
11
Cardio
1 Set
30 mins
@10
Day 5
1
Seated Dip (Machine)
2 Sets
10-12 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
3
Tricep Kickback
2 Sets
10-12 Reps
@10
4
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
5
Helms Row
2 Sets
8-10 Reps
@10
6
Kelso Shrug
2 Sets
8-10 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@10
8
Seated Calf Raise
2 Sets
10-12 Reps
@10
9
Farmer's Walk (Weighted)
2 Sets
1 Reps
@10
10
Sprint
1 Set
30 mins
@10
Day 6
1
Hip Thrust (Machine)
2 Sets
8-10 Reps
@10
2
Hack Squat
2 Sets
6-8 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@10
4
Seated Hamstring Curl
2 Sets
10-12 Reps
@10
5
Leg Extension
3 Sets
10-12 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
7
Standing Calf Raise
2 Sets
10-12 Reps
@10
8
Cardio
1 Set
30 mins
@10
Day 3
1
Hack Squat
2 Sets
6-8 Reps
@10
2
Back Extension (Weighted)
2 Sets
10-12 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@10
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
5
Leg Extension
2 Sets
8-12 Reps
@10
6
Hip Abductor (Machine)
2 Sets
8-10 Reps
@10
7
Sprint
1 Set
30 mins
@10
Day 1
1
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
2
Bayesian Curl
2 Sets
8-12 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
4
Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
5
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
6
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
7
AD Press
2 Sets
8-10 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@10
9
Standing Calf Raise
2 Sets
10-12 Reps
@10
10
Cardio
1 Set
30 mins
@10