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hypertrophy pplpp

by Jinsu K.
12 athletes joined
5.0
(1 rating)

Program Description

Hypertrophy Program for people training legs only once a week. If the same type of machine is not available, switch to free weights.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 14, 2024 12:08
  • Last Edited
    Jun 18, 2025 12:25

Summary

Transform your physique with the Hypertrophy PPLPP program, a comprehensive 8-week training plan designed for serious lifters. This 5-day split focuses on push, pull, and leg workouts, ensuring balanced muscle growth and strength development. Each session incorporates a mix of compound and isolation exercises, targeting major muscle groups with precise rep ranges and intensities. Get ready to challenge yourself and unlock your full potential in the gym!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18%
Chest
13.7%
Upper Back
12.5%
Front Delts
12.5%
Middle Delts
9.1%
Lats
8.2%
Biceps
8.1%
Quadriceps
4.7%
Rear Delts
3.8%
Hamstrings
3.3%
Glutes
2.4%
Abs
1.7%
Forearms
0.9%
Adductors
0.9%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
12 reps
RPE 8
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
ISO Lateral Row
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
Single Arm Row (Dumbbell)
1
2
12 reps
8 reps
-
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
3 reps
1 reps
8 reps
12 reps
75%
85%
95%
70%
60%
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Overhead Press (Barbell)
5
8-12 reps
70%
6
Overhead Press (Machine)
5
8-12 reps
-
7
Lateral Raise (Dumbbell)
5
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8-12 reps
-
2
Seated Row (Cable)
1
1
2
1
12 reps
12 reps
10 reps
12 reps
RPE 6
RPE 8
RPE 10
RPE 9
3
Lat Pulldown
3
8-12 reps
-
4
D.Y Row
3
8-12 reps
-
5
High Row
3
8-12 reps
-
6
Face Pull
5
15-20 reps
-
7
Bicep Curl (Barbell)
3
8-12 reps
-
8
Bicep Curl (Dumbbell)
3
12 reps
-
9
Hammer Curl
1
2
12 reps
8 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
70%
2
Chest Press (Machine)
1
1
2
1
12-15 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
3
8-10 reps
-
4
Bench Press (Close Grip)
3
8-10 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Tricep Extension (Cable)
1
2
20 reps
15 reps
RPE 7
RPE 8
7
Lying Tricep Extension (Barbell)
2
1
8-12 reps
8-
-
-
8
Overhead Press (Machine)
5
10-12 reps
-
9
Lateral Raise (Dumbbell)
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
-
4
D.Y Row
3 Sets
8-12 Reps
-
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
-
-
6
Face Pull
5 Sets
15-20 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
5
Dip (Assisted)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
-
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
-
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
D.Y Row
3 Sets
8-12 Reps
-
5
High Row
3 Sets
8-12 Reps
-
6
Face Pull
5 Sets
15-20 Reps
-
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
-
-
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
-
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
-
5
Dip (Assisted)
3 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
-
-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
-
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-