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PPL

by Anonymous
1 athletes joined

Program Description

Push, Pull, Legs

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2025 03:57
  • Last Edited
    Jun 18, 2025 09:15

Summary

Transform your physique with this comprehensive 10-week Push-Pull-Legs (PPL) program designed for serious lifters. Committing to six days a week, you'll engage in a balanced routine that targets all major muscle groups, ensuring optimal strength and hypertrophy. Each workout is meticulously crafted with a blend of dumbbell and machine exercises, including weighted pull-ups, incline bench presses, and leg presses, to push your limits and maximize gains. Get ready to elevate your training and achieve the results you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
2
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
4
Lu Raise
2
10-15 reps
RPE 10
5
Push Up (Weighted)
3
5-8 reps
RPE 10
6
French Press
3
8-12 reps
RPE 10
7
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-5 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
4
Skier
2
10-15 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
7
Forearm Work
2
10-30 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 10
2
Platz Squat
2
8-12 reps
RPE 10
3
Good Morning
2
8-12 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Power Shrug
2
6-8 reps
RPE 10
6
Neck Work
1
5-10 mins
RPE 10
7
Kipping
3
20-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
2
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 10
3
Bench Press (Dumbbell)
3
5-8 reps
RPE 10
4
Ab Wheel
3
8-12 reps
RPE 10
5
Diamond Pushup
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 10
4
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 10
5
Kelso Shrug
2
10-15 reps
RPE 10
6
Forearm Work
2
AMRAP
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift (Dumbbell)
4
10-15 reps
RPE 10
2
Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3A
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
3B
Neck Work
1
5-10 mins
RPE 10
4
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@10
4
Lu Raise
2 Sets
10-15 Reps
@10
5
Push Up (Weighted)
3 Sets
5-8 Reps
@10
6
French Press
3 Sets
8-12 Reps
@10
7
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
3-5 Reps
@10
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@10
@10
4
Skier
2 Sets
10-15 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
@10
7
Forearm Work
2 Sets
10-30 Reps
@8
Day 3
1
Leg Press
2 Sets
6-10 Reps
@10
2
Platz Squat
2 Sets
8-12 Reps
@10
3
Good Morning
2 Sets
8-12 Reps
@10
4
Back Extension (Weighted)
2 Sets
10-15 Reps
@10
5
Power Shrug
2 Sets
6-8 Reps
@10
6
Neck Work
1 Set
5-10 mins
@10
7
Kipping
3 Sets
20-30 Reps
@10
Day 4
1
Seated Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
2
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
4
Ab Wheel
3 Sets
8-12 Reps
@10
5
Diamond Pushup
2 Sets
5-8 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
Day 5
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
3
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-12 Reps
@10
5
Kelso Shrug
2 Sets
10-15 Reps
@10
6
Forearm Work
2 Sets
AMRAP
@8
Day 6
1
Stiff Leg Deadlift (Dumbbell)
4 Sets
10-15 Reps
@10
2
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
3A
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
3B
Neck Work
1 Set
5-10 mins
@10
4
Walking Lunge (Dumbbell)
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
2 Sets
10-20 Reps
@10