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Modified ppl x arnold

by Konner P.

Program Description

To get jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 20, 2025 09:03
  • Last Edited
    Jul 23, 2025 09:55

Summary

Embark on a transformative 10-week journey with the Modified PPL x Arnold program, designed for dedicated lifters ready to elevate their training. This 7-day-a-week regimen combines push, pull, legs, and targeted arm workouts, utilizing a mix of machines and free weights to sculpt and strengthen your physique. Expect a focus on hypertrophy with exercises like the Incline Bench Press and Hack Squat, ensuring balanced muscle growth and increased strength. Get ready to push your limits and achieve the results you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Triceps
10.9%
Chest
9.1%
Biceps
9.1%
Lats
7.9%
Front Delts
7.9%
Abs
6.7%
Middle Delts
6.1%
Quadriceps
6.1%
Hamstrings
4.9%
Forearms
4.2%
Rear Delts
3.6%
Calves
3%
Adductors
3%
Glutes
2.4%
Lower Back
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
2
Chest Press (Machine)
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
JM Press (Smith Machine)
2
8 reps
RPE 8.5
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Reverse Pec Deck
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
6
Shrug (Dumbbell)
2
1
6-8 reps
-
RPE 10
-
7
Reverse Wrist Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Hammer Curl (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8-12 reps
RPE 10
2
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Chest Press (Machine)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 10
7
Shrug (Dumbbell)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Reverse Pec Deck
2
6-8 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
5
Hammer Curl (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Hip Adductor (Machine)
2
6-8 reps
RPE 10
5
Leg Curl
2
6-8 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Hanging Leg Raise
2
8-12 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
2
Chest Press (Machine)
2 Sets
8 Reps
@10
3
Pec Deck (Machine)
2 Sets
8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
8 Reps
@10
5
JM Press (Smith Machine)
2 Sets
8 Reps
@8.5
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
Day 3
1
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
2
Hack Squat
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
5
Leg Curl
2 Sets
6-8 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
7
Hammer Curl (Cable)
2 Sets
6-8 Reps
@10
Day 4
1
Cable Crunch
2 Sets
8-12 Reps
@10
2
Hanging Leg Raise
2 Sets
8-12 Reps
@10
Day 5
1
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
2
Chest Press (Machine)
2 Sets
6-8 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
6
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
@10
7
Shrug (Dumbbell)
2 Sets
6-8 Reps
@10
Day 6
1
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
2
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
3
Reverse Pec Deck
2 Sets
6-8 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
5
Hammer Curl (Cable)
2 Sets
6-8 Reps
@10
6
JM Press (Smith Machine)
2 Sets
6-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@10
Day 7
1
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
2
Hack Squat
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
5
Leg Curl
2 Sets
6-8 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10
7
Hanging Leg Raise
2 Sets
8-12 Reps
@10
Day 2
1
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
2
Reverse Pec Deck
2 Sets
6-8 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
2 Sets
6-8 Reps
@10