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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 10, 2025 03:44
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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