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Greg's ppl1/2 max overload

by greg H.

Program Description

Novice and intermediate program that offers good variety with simple programming

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 06, 2025 01:06
  • Last Edited
    Jun 18, 2025 02:13

Summary

Unlock your strength potential with Greg's PPL1/2 Max Overload program! This 8-week, 6-day split is designed to maximize muscle growth and enhance your lifting performance through targeted push, pull, and leg workouts. Each session combines compound and isolation exercises, focusing on progressive overload to push your limits and build a balanced physique. Get ready to transform your training routine and achieve your fitness goals with this comprehensive program that caters to all levels of lifters.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Standing Pullover (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
High Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Face Away Cable Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Floor Chest Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Squat (Barbell)
3
8-10 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Flexion Row
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Face Pull
2
1
18-20 reps
18-20 reps
RPE 8
RPE 10
4
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Preacher Curl (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Cable Overhead Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Tricep Kickback
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
2
Good Morning
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 10
4
Glute-Ham Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
5
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Leg Raise (Captain's Chair)
4
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2
Standing Pullover (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
High Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Face Away Cable Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8-10 Reps
@8
2
Floor Chest Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Skull Crusher (Barbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Cable Crunch
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
Day 3
1
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2
Squat (Barbell)
3 Sets
8-10 Reps
@8
3
Walking Lunge (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Hip Abductor (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Leg Raise (Captain's Chair)
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2
Good Morning
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Glute-Ham Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Leg Raise (Captain's Chair)
4 Sets
AMRAP
-
Day 5
1
Dip (Assisted)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
2
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Cable Overhead Tricep Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
4
Tricep Kickback
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Cable Crunch
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
Day 4
1
Cable Flexion Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10
2
Single Arm Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
3
Face Pull
2 Sets
1 Set
18-20 Reps
18-20 Reps
@8
@10
4
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@10
6
Preacher Curl (Barbell)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10