logo
BoostcampPNG

PPL

by alvaro CJ

Program Description

5 day week plan to enhance strenght, gains and achieve an overall aesthetic look.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 21, 2024 08:54
  • Last Edited
    Jun 18, 2025 12:00

Summary

The PPL program is a comprehensive 16-week training plan designed to maximize strength and muscle growth through a structured Push, Pull, Legs split. Committing to five days a week, you'll engage in targeted exercises that focus on major muscle groups, ensuring balanced development. With a mix of cable and dumbbell movements, including Single Arm Rows and Tricep Pushdowns, this program emphasizes intensity and progressive overload to help you achieve your fitness goals. Whether you're looking to build muscle or increase your lifting capacity, this program will keep you motivated and on track.
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
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
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
12-15 reps
RPE 9
2
Incline Chest Press (Machine)
1
6-8 reps
RPE 9
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
10-14 reps
RPE 9
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Shoulder Press (Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12-15 reps
RPE 9
2
Barbell Row
1
6-8 reps
RPE 9
3
Barbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-14 reps
RPE 9
5
Rack Pull (Barbell)
3
5-7 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7
Bayesian Curl
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
12-14 reps
RPE 9
2
Hack Squat
1
6-8 reps
RPE 9
3
Hack Squat
3
10-12 reps
RPE 9
4
Leg Press (45 Degrees)
3
14-16 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Leg Extension
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-14 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
6
Face Pull
4
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-14 reps
RPE 9
2
Skull Crusher
4
10-14 reps
RPE 9
3
Katana Extension
3
12-15 reps
RPE 9
4
Preacher Curl (Barbell)
4
10-14 reps
RPE 9
5
Bayesian Curl
4
10-14 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Lying Leg Curl
4
12-15 reps
RPE 9
Week 1
1 / 16 Weeks
Day 4
1
Single Arm Row (Cable)
3 Sets
6-8 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
10-14 Reps
@9
3
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@9
5
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9
6
Face Pull
4 Sets
15-20 Reps
@9
Day 5
1
Tricep Pushdown (Cable)
4 Sets
10-14 Reps
@9
2
Skull Crusher
4 Sets
10-14 Reps
@9
3
Katana Extension
3 Sets
12-15 Reps
@9
4
Preacher Curl (Barbell)
4 Sets
10-14 Reps
@9
5
Bayesian Curl
4 Sets
10-14 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
7
Lying Leg Curl
4 Sets
12-15 Reps
@9
Day 1
1
Chest Fly (Cable)
4 Sets
12-15 Reps
@9
2
Incline Chest Press (Machine)
1 Set
6-8 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
10-14 Reps
@9
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Shoulder Press (Machine)
3 Sets
8-12 Reps
@9
7
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
Day 2
1
Standing Pullover (Cable)
3 Sets
12-15 Reps
@9
2
Barbell Row
1 Set
6-8 Reps
@9
3
Barbell Row
3 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
10-14 Reps
@9
5
Rack Pull (Barbell)
3 Sets
5-7 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
7
Bayesian Curl
3 Sets
10-12 Reps
@9
Day 3
1
Seated Hamstring Curl
4 Sets
12-14 Reps
@9
2
Hack Squat
1 Set
6-8 Reps
@9
3
Hack Squat
3 Sets
10-12 Reps
@9
4
Leg Press (45 Degrees)
3 Sets
14-16 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
6
Leg Extension
4 Sets
15-20 Reps
@9