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BoostcampPNG

Justin’s PPLPPL

by Justin K.
1 athletes joined

Program Description

Basic ppl shi that i made for myself

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2026 02:55
  • Last Edited
    Feb 26, 2026 03:55
Muscle Engagement
Front
Back
MuscleSet
Abs
11.6%
Upper Back
9.9%
Front Delts
9.4%
Triceps
8.8%
Lats
8.8%
Biceps
8.8%
Quadriceps
8.8%
Hamstrings
8.3%
Chest
7.7%
Glutes
6.1%
Middle Delts
3.3%
Rear Delts
3.3%
Forearms
1.7%
Adductors
1.7%
Lower Back
1.1%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Landmine Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
8
Lying Leg Raise
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Landmine Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
8
Lying Leg Raise
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Landmine Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
8
Lying Leg Raise
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Landmine Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
8
Lying Leg Raise
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Landmine Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
8
Lying Leg Raise
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Landmine Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
8
Lying Leg Raise
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Landmine Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
8
Lying Leg Raise
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Landmine Press
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
8
Lying Leg Raise
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 9
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
3
Bent Over Row (Dumbbell)
3
10-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
7
Hammer Curl (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
8-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Lying Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Lying Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Lying Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Lying Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Lying Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Lying Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Lying Leg Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Cable)
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Lying Leg Raise
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Bayesian Curl
3
8-15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Bayesian Curl
3
8-15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Bayesian Curl
3
8-15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Bayesian Curl
3
8-15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Bayesian Curl
3
8-15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Bayesian Curl
3
8-15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Bayesian Curl
3
8-15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
6
Bayesian Curl
3
8-15 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-14 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-14 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-14 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-14 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-14 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-14 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-14 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 9
2
Deadlift (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-14 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Landmine Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@9
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
8
Lying Leg Raise
3 Sets
AMRAP
@9
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
7
Lying Leg Raise
3 Sets
AMRAP
@9
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@9
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@9
3
Bent Over Row (Dumbbell)
3 Sets
10-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
7
Hammer Curl (Cable)
3 Sets
10-15 Reps
@9
Day 5
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@9
6
Bayesian Curl
3 Sets
8-15 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
Day 6
1
Squat (Smith Machine)
3 Sets
6-10 Reps
@9
2
Deadlift (Smith Machine)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
12-15 Reps
@9
4
Leg Curl
3 Sets
12 Reps
@9
5
Walking Lunge (Dumbbell)
3 Sets
10-14 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
7
Decline Crunch (Weighted)
3 Sets
AMRAP
@9
Day 3
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Deadlift (Smith Machine)
3 Sets
8-10 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
12 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
7
Decline Crunch (Weighted)
3 Sets
AMRAP
@9