Program Description
This is an intermediate PPL workout. It has pretty high volume and push and pull days start with a 5x5 to build strength after that we move to 2-3 compound excercises and finish off with iso movements. Leg days are lower back friendly. Feel free to add 5x5 squats if you like to add some strength to it.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedFeb 17, 2026 02:49
- Last EditedFeb 17, 2026 03:36
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.7%
Quadriceps
9.7%
Front Delts
9.7%
Triceps
9.7%
Upper Back
9.5%
Glutes
8.6%
Biceps
7.2%
Chest
6.9%
Lats
6.2%
Middle Delts
5.3%
Lower Back
4.8%
Abs
4.8%
Calves
2.8%
Forearms
2.1%
Abductors
1%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 9
3
Shoulder Press (Machine)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Lat Pulldown
3
10 reps
RPE 9
3
Seated Row (Cable)
3
10 reps
RPE 9
4
Seated Row (Machine)
3
10 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Bayesian Curl
3
12 reps
RPE 9
7
Hammer Curl (Cable)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 9
4
Cable Crossover
3
12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 9
3
T-Bar Row
3
10 reps
RPE 9
4
Single Arm High Row (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Reverse Curl (Barbell)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
10 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 9.5
3
Leg Press
3
10 reps
RPE 9.5
4
Hack Squat
3
10 reps
RPE 9.5
5
Leg Curl
3
12 reps
RPE 9.5
6
Calf Raise (Machine)
4
15 reps
RPE 8
7
Abs Crunch (Machine)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Good Morning3 Sets
10 Reps
@7
2
Leg Extension3 Sets
12 Reps
@9.5
3
Leg Press3 Sets
10 Reps
@9.5
4
Hack Squat3 Sets
10 Reps
@9.5
5
Leg Curl3 Sets
12 Reps
@9.5
6
Calf Raise (Machine)4 Sets
15 Reps
@8
7
Abs Crunch (Machine)3 Sets
12 Reps
@9
Day 2
1
Deadlift (Barbell)5 Sets
5 Reps
@9
2
Lat Pulldown3 Sets
10 Reps
@9
3
Seated Row (Cable)3 Sets
10 Reps
@9
4
Seated Row (Machine)3 Sets
10 Reps
@9
5
Cable Shrug3 Sets
12 Reps
@9
6
Bayesian Curl3 Sets
12 Reps
@9
7
Hammer Curl (Cable)3 Sets
12 Reps
@9
Day 4
1
Military Press (Barbell)5 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
10 Reps
@9
3
Dip (Weighted)3 Sets
10 Reps
@9
4
Cable Crossover3 Sets
12 Reps
@9
5
Tricep Pushdown (Cable)3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9
Day 5
1
Deadlift (Barbell)5 Sets
5 Reps
@8
2
Pull-Up (Bodyweight)3 Sets
10 Reps
@9
3
T-Bar Row3 Sets
10 Reps
@9
4
Single Arm High Row (Cable)3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)3 Sets
12 Reps
@9
6
Reverse Curl (Barbell)3 Sets
12 Reps
@9
Day 6
1
Good Morning3 Sets
10 Reps
@7
2
Leg Extension3 Sets
12 Reps
@9.5
3
Leg Press3 Sets
10 Reps
@9.5
4
Hack Squat3 Sets
10 Reps
@9.5
5
Leg Curl3 Sets
12 Reps
@9.5
6
Calf Raise (Machine)4 Sets
15 Reps
@8
7
Abs Crunch (Machine)3 Sets
12 Reps
@9
Day 1
1
Bench Press (Barbell)5 Sets
5 Reps
@9
2
Incline Bench Press (Smith Machine)3 Sets
10 Reps
@9
3
Shoulder Press (Machine)3 Sets
10 Reps
@9
4
Pec Deck (Machine)3 Sets
12 Reps
@9
5
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@9
6
Lateral Raise (Cable)3 Sets
12 Reps
@9