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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 17, 2025 08:26

Summary

Unlock your strength with the PPLNPB program, a comprehensive 16-week training plan designed to maximize muscle growth and enhance your overall fitness. Committing to five days a week, you’ll engage in a balanced mix of push, pull, and leg workouts, ensuring every muscle group gets the attention it deserves. Each session is packed with targeted exercises like the Barbell Bench Press and Seated Overhead Press, tailored to push your limits and achieve hypertrophy. Equip yourself with the tools to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
12%
Lats
10.4%
Front Delts
9.5%
Quadriceps
8.6%
Chest
8.3%
Hamstrings
8.3%
Abs
6.7%
Glutes
6.7%
Biceps
5.5%
Middle Delts
4.3%
Rear Delts
2.5%
Lower Back
2.5%
Abductors
1.2%
Forearms
0.6%
Adductors
0.6%
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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