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BoostcampPNG

PPLNPB

by Ercan tunç

Program Description

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2025 10:20
  • Last Edited
    Oct 16, 2025 04:11
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Lats
11.5%
Triceps
10.8%
Chest
9.2%
Quadriceps
9.1%
Hamstrings
7.7%
Abs
7.3%
Front Delts
7.2%
Biceps
5.8%
Glutes
5.2%
Middle Delts
5.2%
Lower Back
3.3%
Rear Delts
3%
Abductors
0.6%
Adductors
0.6%
Forearms
0.3%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Seated Overhead Press (Barbell)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Cable)
4
12 reps
RPE 8
7
Face Pull
4
8 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
8 reps
RPE 9
9
Tricep Rope Push Down (Cable)
4
8 reps
RPE 9
10
Overhead Tricep Extension (Cable)
4
8 reps
RPE 9
11
Hanging Leg Raise
4
10 reps
RPE 8
12
Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Seated Row (Machine)
4
8 reps
RPE 8
3
Wide Grip Lat Pulldown
4
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
5
Seated Row (Cable)
4
8 reps
RPE 8
6
Lying Pullover (Cable)
4
8 reps
RPE 8
7
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
8 reps
RPE 8
9
Hanging Leg Raise
4
10 reps
RPE 8
10
Seated Cable Crunch
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press
4
8 reps
RPE 8
4
Leg Extension
4
8 reps
RPE 8
5
Leg Curl
4
8 reps
RPE 8
6
Hyperextension
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 10
2
Incline Chest Press (Machine)
4
8 reps
RPE 10
3
Dip (Bodyweight)
3
10 reps
RPE 10
4
Shoulder Press (Machine)
4
4 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
4
8 reps
RPE 10
6
Seated Row (Cable)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
5 reps
3 reps
1 reps
RPE 8
RPE 9
RPE 10
RPE 10
2
Leg Press
4
8 reps
RPE 8
3
Leg Extension
4
8 reps
RPE 8
4
Leg Curl
1
8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
7
Face Pull
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
8
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
10
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
11
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
12
Cable Crunch
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
6
Lying Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
7
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
9
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
10
Seated Cable Crunch
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@8
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
6
Hyperextension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
Day 4
1
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@10
@10
@10
@10
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
6
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
1 Reps
@8
@9
@10
@10
2
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
4
Leg Curl
1 Set
8 Reps
@8