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BoostcampPNG

MLM - ULxPPL

by Miles McCormick
1 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 03, 2026 04:46
  • Last Edited
    Jan 11, 2026 11:28
Muscle Engagement
Front
Back
MuscleSet
Abs
10.3%
Biceps
9.8%
Upper Back
9.4%
Front Delts
8.6%
Triceps
7.7%
Hamstrings
7.7%
Glutes
6.9%
Lats
6.8%
Quadriceps
6.8%
Chest
6%
Middle Delts
5.1%
Abductors
4.3%
Forearms
3.6%
Rear Delts
3.4%
Lower Back
1.8%
Calves
1.7%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
8 reps
RPE 9.5
2
Pec Deck (Machine)
2
8 reps
RPE 9.5
3
Bench Press (Barbell)
1
8 reps
RPE 9.5
4
Lat Pulldown
2
8 reps
RPE 9.5
5
Seated Row (Machine)
1
8 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
7
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
8
Cable Crunch
2
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Calf Raise (Leg Press)
2
8 reps
RPE 9.5
4
Leg Extension
2
8 reps
RPE 9.5
5
Hip Abductor (Machine)
2
8 reps
RPE 9.5
6
Plank
1
1
1 mins
2 mins
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 9.5
2
Bench Press (Barbell)
2
8 reps
RPE 9.5
3
Upright Row (Barbell)
2
8 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8 reps
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 9.5
6
Pallof Press
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 9.5
2
Yates Row
1
8 reps
RPE 9.5
3
Lat Pulldown
2
8 reps
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
5
Preacher Curl (Machine)
2
8 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Hip Abductor (Machine)
2
8 reps
RPE 9.5
5
Hip Thrust (Machine)
2
8 reps
RPE 9.5
6
Decline Crunch
2
10-20 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Lateral Raise (Cable)
2 Sets
8 Reps
@9.5
2
Pec Deck (Machine)
2 Sets
8 Reps
@9.5
3
Bench Press (Barbell)
1 Set
8 Reps
@9.5
4
Lat Pulldown
2 Sets
8 Reps
@9.5
5
Seated Row (Machine)
1 Set
8 Reps
@9.5
6
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
@9.5
7
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9.5
8
Cable Crunch
2 Sets
10-20 Reps
@7
Day 2
1
Hamstring Curl
2 Sets
8 Reps
@9.5
2
Leg Press
2 Sets
8 Reps
@9.5
3
Calf Raise (Leg Press)
2 Sets
8 Reps
@9.5
4
Leg Extension
2 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)
2 Sets
8 Reps
@9.5
6
Plank
1 Set
1 Set
1 mins
2 mins
@8
@10
Day 3
1
Pec Deck (Machine)
2 Sets
8 Reps
@9.5
2
Bench Press (Barbell)
2 Sets
8 Reps
@9.5
3
Upright Row (Barbell)
2 Sets
8 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
8 Reps
@9.5
5
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@9.5
6
Pallof Press
2 Sets
10-20 Reps
@7
Day 4
1
Seated Row (Machine)
2 Sets
8 Reps
@9.5
2
Yates Row
1 Set
8 Reps
@9.5
3
Lat Pulldown
2 Sets
8 Reps
@9.5
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9.5
5
Preacher Curl (Machine)
2 Sets
8 Reps
@9.5
6
Reverse Pec Deck
2 Sets
8 Reps
@9.5
7
Leg Raise (Captain's Chair)
2 Sets
10-20 Reps
@7
Day 5
1
Hamstring Curl
2 Sets
8 Reps
@9.5
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9.5
3
Leg Extension
2 Sets
8 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
8 Reps
@9.5
5
Hip Thrust (Machine)
2 Sets
8 Reps
@9.5
6
Decline Crunch
2 Sets
10-20 Reps
@7