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SPLIT SERIES PP-UL

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Program Description

At its time of conception this was the greatest split I could create. It is backed by science I swear. Go check out the split series on the @smallsillyguy Instagram for more information.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 21, 2025 01:53
  • Last Edited
    Dec 03, 2025 05:26
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Glutes
11%
Quadriceps
9.4%
Triceps
8.9%
Biceps
8.7%
Upper Back
7.9%
Abs
6.8%
Chest
5.2%
Front Delts
5.2%
Lats
5.2%
Lower Back
5%
Forearms
3.3%
Rear Delts
3.1%
Calves
3.1%
Middle Delts
2.4%
Adductors
2.1%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
7
Tricep Dip (Bodyweight)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
7
Tricep Dip (Bodyweight)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
7
Tricep Dip (Bodyweight)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
6-8 reps
8-10 reps
12-15 reps
RPE 8
RPE 7
RPE 6
5
Chest Fly (Cable)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 9
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
8-10 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Single Arm Row (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Concentration Curl
1
1
5-8 reps
-8 reps
RPE 10
RPE 10
7
Wrist Curls
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
8-10 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Single Arm Row (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Concentration Curl
1
1
5-8 reps
-8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
8-10 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Single Arm Row (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Concentration Curl
1
1
5-8 reps
-8 reps
RPE 10
RPE 10
7
Wrist Curls
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
8-10 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Single Arm Row (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Concentration Curl
1
1
5-8 reps
-8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
8-10 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Single Arm Row (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Concentration Curl
1
1
5-8 reps
-8 reps
RPE 10
RPE 10
7
Wrist Curls
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
1
1
1
1
8-10 reps
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
2
Single Arm Row (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
6
Concentration Curl
1
1
5-8 reps
-8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
2
5-8 reps
8-10 reps
RPE 6
RPE 8
2
Front Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Squat (Barbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
3
10-12 reps
RPE 8
5
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
2
5-8 reps
8-10 reps
RPE 6
RPE 8
2
Front Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Squat (Barbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
3
10-12 reps
RPE 8
5
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
2
5-8 reps
8-10 reps
RPE 6
RPE 8
2
Front Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Squat (Barbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
3
10-12 reps
RPE 8
5
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
2
5-8 reps
8-10 reps
RPE 6
RPE 8
2
Front Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Squat (Barbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
3
10-12 reps
RPE 8
5
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
2
5-8 reps
8-10 reps
RPE 6
RPE 8
2
Front Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Squat (Barbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
3
10-12 reps
RPE 8
5
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
2
5-8 reps
8-10 reps
RPE 6
RPE 8
2
Front Squat (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 7
RPE 7
RPE 8
3
Squat (Barbell)
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
3
10-12 reps
RPE 8
5
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
1
2
10-12 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
2
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
10-20 reps
RPE 7
4
Bayesian Curl
3
8-12 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
7
Russian Twist
3
25-30 reps
RPE 9
8
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
1
2
10-12 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
2
Lateral Raise (Cable)
2
10-20 reps
RPE 7
3
Bayesian Curl
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
1
2
10-12 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
2
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
10-20 reps
RPE 7
4
Bayesian Curl
3
8-12 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
7
Russian Twist
3
25-30 reps
RPE 9
8
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
1
2
10-12 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
2
Lateral Raise (Cable)
2
10-20 reps
RPE 7
3
Bayesian Curl
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
1
2
10-12 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
2
Pec Deck (Machine)
1
1
8-10 reps
10-12 reps
RPE 7
RPE 8
3
Lateral Raise (Cable)
2
10-20 reps
RPE 7
4
Bayesian Curl
3
8-12 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
RPE 8
7
Russian Twist
3
25-30 reps
RPE 9
8
Shrug (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
1
1
2
10-12 reps
8-10 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
2
Lateral Raise (Cable)
2
10-20 reps
RPE 7
3
Bayesian Curl
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Cable Crunch
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
1
1
2
8-10 reps
8-10 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
4
Hip Thrust (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
2
10-12 reps
10-12 reps
RPE 8
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-10 Reps
@7
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@7
@8
@9
3
Tricep Pushdown (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
12-15 Reps
@8
@7
@6
5
Chest Fly (Cable)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8
@9
6
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@8
7
Tricep Dip (Bodyweight)
2 Sets
8-10 Reps
@9
Day 2
1
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8.5
@9
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-10 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-10 Reps
@7
@8
@8
5
Incline Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@8
6
Concentration Curl
1 Set
1 Set
5-8 Reps
-8 Reps
@10
@10
7
Wrist Curls
3 Sets
10-12 Reps
@8
Day 3
1
Hamstring Curl
1 Set
2 Sets
5-8 Reps
8-10 Reps
@6
@8
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
8 Reps
@7
@7
@8
3
Squat (Barbell)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Standing Calf Raise
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9
6
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 4
1
Reverse Pec Deck
1 Set
1 Set
2 Sets
10-12 Reps
8-10 Reps
10-12 Reps
@7
@8
@8.5
2
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
10-12 Reps
@7
@8
3
Lateral Raise (Cable)
2 Sets
10-20 Reps
@7
4
Bayesian Curl
3 Sets
8-12 Reps
@8
5
Cable Crunch
3 Sets
12-15 Reps
@8
6
Hanging Leg Raise
3 Sets
10-12 Reps
@8
7
Russian Twist
3 Sets
25-30 Reps
@9
8
Shrug (Dumbbell)
3 Sets
15-20 Reps
@8
Day 5
1
Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
10-12 Reps
10-12 Reps
@7
@8
@8.5
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
10-12 Reps
@8
@8.5
@9
4
Hip Thrust (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@7
@8
5
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@9