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BoostcampPNG

Custom 5-Day PPL

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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
    Apr 12, 2025 04:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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