logo
BoostcampPNG

PPL for BBL

by Brandon M.

Program Description

To build strength and size.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 24, 2024 11:10
  • Last Edited
    Jun 18, 2025 09:35

Summary

Transform your physique with the **PPL for BBL** program, a comprehensive 15-week journey designed to sculpt and strengthen your entire body. Committing to six days a week, you'll dive into a balanced blend of push, pull, and leg workouts, ensuring every muscle group gets the attention it deserves. This program incorporates a variety of exercises, from bench presses to tricep extensions, all tailored to maximize your gains and enhance your performance. Get ready to build strength, boost your confidence, and achieve the body you've always wanted!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Arnold Press
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
7A
Tricep Extension (Cable)
3
8 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Lateral Raise (Cable)
3
8 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
5
Tricep Kickback
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Shoulder Press (Machine)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Extension (Cable)
3
20 reps
RPE 10
6
Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Shoulder Press (Machine)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Extension (Cable)
3
20 reps
RPE 10
6
Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Shoulder Press (Machine)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Extension (Cable)
3
20 reps
RPE 10
6
Push Up
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
20 reps
RPE 9
2
Shoulder Press (Machine)
3
15 reps
RPE 9
3
Cable Crossover
3
20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
5
Tricep Extension (Cable)
3
20 reps
RPE 10
6
Push Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3A
Dumbbell Bench Pullover
2
12 reps
RPE 9
4
Face Pull
3
15 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
8 reps
RPE 9
6
Preacher Curl (Barbell)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6 reps
RPE 10
2
T-Bar Row
3
6 reps
RPE 10
3
Reverse Pec Deck
3
8 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Hammer Curl
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
20 reps
RPE 10
2
Lat Pulldown
3
20 reps
RPE 9
3
Seated Row (Machine)
4
20 reps
RPE 9
4
Shrug (Barbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
21 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
20 reps
RPE 10
2
Lat Pulldown
3
20 reps
RPE 9
3
Seated Row (Machine)
4
20 reps
RPE 9
4
Shrug (Barbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
21 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
20 reps
RPE 10
2
Lat Pulldown
3
20 reps
RPE 9
3
Seated Row (Machine)
4
20 reps
RPE 9
4
Shrug (Barbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
21 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
20 reps
RPE 10
2
Lat Pulldown
3
20 reps
RPE 9
3
Seated Row (Machine)
4
20 reps
RPE 9
4
Shrug (Barbell)
3
20 reps
RPE 10
5
Reverse Pec Deck
3
20 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
21 reps
RPE 10
7
Wrist Curls
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 9
2
Squat (Paused)
2
5 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
4
Lunge (Barbell)
2
10 reps
RPE 9
5
Leg Curl
3
12 reps
RPE 9
6
Calf Raise (Leg Press)
3
15 reps
RPE 9.5
7
Decline Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 10
3
Leg Extension
3
8 reps
RPE 10
4
Seated Calf Raise
4
10 reps
RPE 10
5
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 8
2
Good Morning
3
20 reps
RPE 10
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Lunge (Kettlebell)
3
10 reps
RPE 9
5
Nordic Curl
3
8 reps
RPE 10
6
Calf Raise (Leg Press)
4
20 reps
RPE 10
7
Plank
1
3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 8
2
Good Morning
3
20 reps
RPE 10
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Lunge (Kettlebell)
3
10 reps
RPE 9
5
Nordic Curl
3
8 reps
RPE 10
6
Calf Raise (Leg Press)
4
20 reps
RPE 10
7
Plank
1
3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 8
2
Good Morning
3
20 reps
RPE 10
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Lunge (Kettlebell)
3
10 reps
RPE 9
5
Nordic Curl
3
8 reps
RPE 10
6
Calf Raise (Leg Press)
4
20 reps
RPE 10
7
Plank
1
3 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 8
2
Good Morning
3
20 reps
RPE 10
3
Hip Thrust (Barbell)
3
10 reps
RPE 9
4
Lunge (Kettlebell)
3
10 reps
RPE 9
5
Nordic Curl
3
8 reps
RPE 10
6
Calf Raise (Leg Press)
4
20 reps
RPE 10
7
Plank
1
3 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
5 reps
12 reps
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Machine)
3
12 reps
RPE 9
3
Skull Crusher (Barbell)
3
8 reps
RPE 9
4
Pec Fly (Dumbbell)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Front Raise
2
20 reps
RPE 9
7
Push Up
1
40 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lateral Raise (Machine)
3
8 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
1
100 reps
RPE 10
3
Arnold Press
3
15 reps
RPE 9
4
Dip (Weighted)
3
20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Tricep Kickback
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
1
100 reps
RPE 10
3
Arnold Press
3
15 reps
RPE 9
4
Dip (Weighted)
3
20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Tricep Kickback
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
1
100 reps
RPE 10
3
Arnold Press
3
15 reps
RPE 9
4
Dip (Weighted)
3
20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Tricep Kickback
3
30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4 reps
RPE 9
2
Bench Press (Barbell)
1
100 reps
RPE 10
3
Arnold Press
3
15 reps
RPE 9
4
Dip (Weighted)
3
20 reps
RPE 10
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
20 reps
RPE 10
7
Tricep Kickback
3
30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
15 reps
RPE 9
2
Pull-Up (Weighted)
1
100 reps
RPE 10
3
Kroc Row
3
12 reps
RPE 9
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Bicep Curl (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
6 reps
RPE 10
2
Seated Row (Cable)
3
6 reps
RPE 10
3
Shrug (Dumbbell)
3
10 reps
RPE 10
4
Alternating Dumbbell Curl
3
8 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Face Pull
3
20 reps
RPE 9
6
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Face Pull
3
20 reps
RPE 9
6
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Face Pull
3
20 reps
RPE 9
6
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
3 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
10
3 reps
RPE 8
3
Bent Over Row (Barbell, Paused)
3
6 reps
RPE 8
4
Bicep Curl (Cable)
3
20 reps
RPE 10
5
Face Pull
3
20 reps
RPE 9
6
Preacher Curl (Barbell)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 9
RPE 9
RPE 9
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Press
4
12 reps
RPE 9
4
Glute-Ham Raise
3
10 reps
RPE 9
5
Leg Extension
3
10 reps
RPE 9
6
Seated Calf Raise
4
20 reps
RPE 9
7
Roman Chair Sit Up
3
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 10
2
Lunge (Barbell)
3
8 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Decline Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 9
2
Leg Press
3
20 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 9
2
Leg Press
3
20 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 9
2
Leg Press
3
20 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 9
2
Leg Press
3
20 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Seated Calf Raise
4
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@9
3
Arnold Press
3 Sets
10 Reps
@9
4
Chest Fly (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
7A
Tricep Extension (Cable)
3 Sets
8 Reps
@8
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
3A
Dumbbell Bench Pullover
2 Sets
12 Reps
@9
4
Face Pull
3 Sets
15 Reps
@9
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9
6
Preacher Curl (Barbell)
2 Sets
12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
4 Reps
@9
2
Squat (Paused)
2 Sets
5 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
4
Lunge (Barbell)
2 Sets
10 Reps
@9
5
Leg Curl
3 Sets
12 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
15 Reps
@9.5
7
Decline Crunch
3 Sets
15 Reps
@9
Day 5
1
Lat Pulldown (Single Arm)
3 Sets
15 Reps
@9
2
Pull-Up (Weighted)
1 Set
100 Reps
@10
3
Kroc Row
3 Sets
12 Reps
@9
4
Shrug (Dumbbell)
3 Sets
12 Reps
@9
5
Reverse Pec Deck
3 Sets
12 Reps
@9
6
Bicep Curl (Cable)
3 Sets
12 Reps
@9
Day 6
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@9
@9
@9
2
Stiff Leg Deadlift
3 Sets
8 Reps
@6
3
Leg Press
4 Sets
12 Reps
@9
4
Glute-Ham Raise
3 Sets
10 Reps
@9
5
Leg Extension
3 Sets
10 Reps
@9
6
Seated Calf Raise
4 Sets
20 Reps
@9
7
Roman Chair Sit Up
3 Sets
20 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
12 Reps
@9
@9
@9
2
Shoulder Press (Machine)
3 Sets
12 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
8 Reps
@9
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Front Raise
2 Sets
20 Reps
@9
7
Push Up
1 Set
40 Reps
@10