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S-Tier PPLUL

by Jay B

Program Description

Welcome to a program that doesn't f****ing mess around. S-Tier PPLUL is an 18-week Push/Pull/Legs/Upper/Lower split designed for intermediate to advanced lifters who understand that progress comes from consistency, not complexity. This program draws inspiration from Jeff Nippard's evidence-based approach to training while embracing the Tren Twins' philosophy: lift heavy, get f****ing jacked. It's built on two fundamental principles - progressive overload drives adaptation, and technique keeps you injury-free and maximizes results. Real training happens in the real world. Equipment is occupied, machines break down, and your body has off days. This program is built to adapt with machine alternatives for every movement, free weight substitutions when you need them, pain-free modifications to keep you training consistently, and variety options to match your daily energy and preferences. This isn't about perfection - it's about progression. Whether you're chasing strength, size, or both, the next 18 weeks will challenge you to become the lifter you're capable of being. Time to get started.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2025 03:17
  • Last Edited
    May 29, 2025 03:40
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
2
Shoulder Press (Machine)
2
5-8 reps
RPE 9.5
3
V-Handle Tricep Pushdown (Cable)
2
5-8 reps
RPE 9.5
4
Chest Fly (Machine)
2
5-8 reps
RPE 9.5
5
Tricep Kickback
2
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-8 reps
RPE 9.5
2
Chest Supported Row (Machine)
2
5-8 reps
RPE 9.5
3
Single Arm Row (Cable)
2
5-8 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9.5
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9.5
6
Shrug (Dumbbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-6 reps
RPE 9.5
2
Leg Curl
2
8-12 reps
RPE 9.5
3
Leg Extension
2
8-12 reps
RPE 9.5
4
Seated Calf Raise
2
8-12 reps
RPE 9.5
5
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9.5
2
T-Bar Row
2
5-8 reps
RPE 9.5
3
Skull Crusher (Barbell)
2
5-8 reps
RPE 9.5
4
Bayesian Curl
2
8-12 reps
RPE 9.5
5
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-6 reps
RPE 9.5
2
Hip Adductor (Machine)
2
8-12 reps
RPE 9.5
3
Hip Abductor (Machine)
2
8-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
8-12 reps
RPE 9.5
5
Abs Crunch (Machine)
2
8-12 reps
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9.5
2
Shoulder Press (Machine)
2 Sets
5-8 Reps
@9.5
3
V-Handle Tricep Pushdown (Cable)
2 Sets
5-8 Reps
@9.5
4
Chest Fly (Machine)
2 Sets
5-8 Reps
@9.5
5
Tricep Kickback
2 Sets
10-15 Reps
@9.5
Day 2
1
Lat Pulldown
2 Sets
5-8 Reps
@9.5
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@9.5
3
Single Arm Row (Cable)
2 Sets
5-8 Reps
@9.5
4
Preacher Curl (EZ Bar)
3 Sets
5-8 Reps
@9.5
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@9.5
6
Shrug (Dumbbell)
2 Sets
5-8 Reps
@9.5
Day 3
1
Squat (Barbell)
2 Sets
4-6 Reps
@9.5
2
Leg Curl
2 Sets
8-12 Reps
@9.5
3
Leg Extension
2 Sets
8-12 Reps
@9.5
4
Seated Calf Raise
2 Sets
8-12 Reps
@9.5
5
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9.5
2
T-Bar Row
2 Sets
5-8 Reps
@9.5
3
Skull Crusher (Barbell)
2 Sets
5-8 Reps
@9.5
4
Bayesian Curl
2 Sets
8-12 Reps
@9.5
5
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@9.5
Day 5
1
Deadlift (Barbell)
2 Sets
4-6 Reps
@9.5
2
Hip Adductor (Machine)
2 Sets
8-12 Reps
@9.5
3
Hip Abductor (Machine)
2 Sets
8-12 Reps
@9.5
4
Calf Raise (Machine)
2 Sets
8-12 Reps
@9.5
5
Abs Crunch (Machine)
2 Sets
8-12 Reps
@9.5