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BoostcampPNG

Push, Pull, Play

by Nigus G.
4 athletes joined

Program Description

The purpose of this workout is to build strength and muscle while maintaining flexibility for tennis performance. It focuses on the four foundational compound lifts (squat, deadlift, bench press, overhead press) using a Push-Pull-Legs (Optional) split, ensuring balanced development of the upper and lower body. The optional leg day allows flexibility to prioritize recovery and avoid excessive fatigue from tennis. Key Benefits: ✅ Strength & Muscle Growth – Progressive overload on major lifts ✅ Athletic Performance – Maintains power without compromising agility for tennis ✅ Flexibility & Recovery – Optional leg day to manage fatigue ✅ Balanced Training – Upper body pressing, pulling, and lower body strength work This program is ideal for athletes who want to get stronger without sacrificing mobility and endurance for their sport.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 30, 2025 01:40
  • Last Edited
    May 15, 2025 04:06
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
80%
2
Seated Overhead Press (Dumbbell)
3
10 reps
80%
3
Incline Bench Press (Dumbbell)
3
10 reps
80%
4A
Lying Tricep Extension (Barbell)
3
10 reps
60%
4B
Lateral Raise (Dumbbell)
3
10 reps
55%
5A
Lateral Raise (Dumbbell)
3
10 reps
55%
5B
Tricep Rope Push Down (Cable)
3
10 reps
60%
6
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8.5
2
Seated Row (Cable)
3
10 reps
RPE 8.5
3
Shrug (Trap Bar)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
6
Hammer Curl
3
10 reps
RPE 8.5
7
Face Pull
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tennis
1
120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
80%
2
Deadlift (Barbell)
3
10 reps
80%
3
Good Morning
3
10 reps
RPE 8.5
4
Leg Extension
3
10 reps
RPE 8.5
5
Hamstring Curl
3
10 reps
RPE 8.5
6
Seated Calf Raise
3
10 reps
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8.5
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
RPE 8.5
2
Shrug (Trap Bar)
3
10 reps
RPE 8.5
3
Hammer Curl
3
10 reps
RPE 8.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8.5
5
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8.5
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 3
1
Tennis
1 Set
120 mins
-
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
80%
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
80%
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
80%
4A
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
60%
4B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
55%
5A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
55%
5B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
60%
6
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8.5
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
80%
2
Deadlift (Barbell)
3 Sets
10 Reps
80%
3
Good Morning
3 Sets
10 Reps
@8.5
4
Leg Extension
3 Sets
10 Reps
@8.5
5
Hamstring Curl
3 Sets
10 Reps
@8.5
6
Seated Calf Raise
3 Sets
10 Reps
@8.5
7
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8.5
8
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@8.5
2
Seated Row (Cable)
3 Sets
10 Reps
@8.5
3
Shrug (Trap Bar)
3 Sets
10 Reps
@8.5
4
T-Bar Row
3 Sets
10 Reps
@8.5
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
6
Hammer Curl
3 Sets
10 Reps
@8.5
7
Face Pull
3 Sets
10 Reps
@8.5
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8.5
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8.5
2
Shrug (Trap Bar)
3 Sets
10 Reps
@8.5
3
Hammer Curl
3 Sets
10 Reps
@8.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8.5
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8.5
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@8.5