logo
BoostcampPNG

Custom 5-Day PPL

by

Program Description

T

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 12, 2025 04:08
  • Last Edited
    Jun 18, 2025 12:16

Summary

Unleash your potential with the Custom 5-Day PPL program, designed for dedicated lifters ready to transform their physique over 12 weeks. This structured plan focuses on push, pull, and leg workouts, ensuring balanced development of all major muscle groups. With five training days each week, you'll engage in a variety of exercises, including dumbbell presses, deadlifts, and cable rows, all tailored to maximize strength and hypertrophy. Equip yourself with a full gym and get ready to elevate your training to the next level!
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
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
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 9
2
Lat Pulldown
4
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
2
Leg Press
4
10 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 9
6
Cardio (LISS)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
10 reps
RPE 9
2
Chest Supported Row (Machine)
3
12 reps
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Face Pull
3
15 reps
RPE 8
5
Wood Chop
3
20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
15 reps
RPE 8
6B
Hammer Curl
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 9
2
Step-Up (Weighted)
3
10 reps
RPE 9
3
Kettlebell Swing
3
20 reps
RPE 8
4
Standing Calf Raise
4
15 reps
RPE 9
5A
Jump Squat
3
10 reps
RPE 10
5B
Walking Lunge
3
10 reps
RPE 10
5C
Burpee
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
6
Sit Up
3 Sets
15 Reps
@10
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
@9
2
Lat Pulldown
4 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@9
2
Leg Press
4 Sets
10 Reps
@9
3
Leg Extension
3 Sets
15 Reps
@8
4
Lying Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
4 Sets
15 Reps
@9
6
Cardio (LISS)
1 Set
20 mins
-
Day 4
1
Arnold Press
4 Sets
10 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
3
Push Up
3 Sets
AMRAP
@10
4
Face Pull
3 Sets
15 Reps
@8
5
Wood Chop
3 Sets
20 Reps
@9
6A
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@8
6B
Hammer Curl
2 Sets
15 Reps
@8
Day 5
1
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@9
2
Step-Up (Weighted)
3 Sets
10 Reps
@9
3
Kettlebell Swing
3 Sets
20 Reps
@8
4
Standing Calf Raise
4 Sets
15 Reps
@9
5A
Jump Squat
3 Sets
10 Reps
@10
5B
Walking Lunge
3 Sets
10 Reps
@10
5C
Burpee
3 Sets
10 Reps
@10