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BigBalls 💪🏽🍒 Program: Novice/Intermediate ULPPL

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Program Description

Most scientifically, statistically, mathematically, judiciously, veridically, systematically, and anecdotally proven weightlifting program 💯 to increase testicular size! Yoked and chaddy results only. Read the PDF bum: https://docs.google.com/document/d/e/2PACX-1vR0q7RnwgtDC0QQYkWDbCEiRXKgFkGrS5fZDeB35w1rV7_bRgLFXKh9rlUqSJdYw04gVV0rD8t4QrY-/pub

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 16, 2024 05:54
  • Last Edited
    Jun 18, 2025 10:52

Summary

Unlock your strength potential with the BigBalls 💪🏽🍒 Program, a comprehensive 14-week journey designed for novice to intermediate lifters. Committing to five days a week, you’ll engage in a well-rounded upper/lower push/pull routine that targets all major muscle groups, ensuring balanced development and explosive gains. Each session includes a mix of compound and isolation exercises, utilizing a full gym setup to maximize your training efficiency. Get ready to build muscle, increase strength, and elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8 reps
8 reps
RPE 5-5.5
RPE 4-5
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 5-5.5
RPE 4-5
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
5 reps
5 reps
RPE 5-5.5
RPE 4-5
2
Lat Pulldown
1
2
6 reps
6 reps
RPE 5-5.5
RPE 4-5
3
Deficit Push Up
2
12-20 reps
-
4
Single Arm Iso Row
2
8-12 reps
-
5
Tricep Pressdown (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
7
Lateral Raise (Dumbbell)
2
8-12 reps
-
8
Rear Delt Skier
1
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 5-5.5
RPE 4-5
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 5-5.5
RPE 4-5
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
1
12-20 reps
-
4
Back Extension
2
12-20 reps
-
5
Hamstring Curl
2
8-12 reps
-
6
Straight Leg Calf Raise
2
8-12 reps
-
7
Lying Leg Raise
2
8-12 reps
-
8A
Wrist Curls
2
12-20 reps
-
8B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
8 reps
8 reps
RPE 5-5.5
RPE 4-5
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
8 reps
8 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 8-9
RPE 7-8
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
6 reps
6 reps
RPE 5-5.5
RPE 4-5
2
Standing Pullover (Cable)
2
10-15 reps
-
3
Lat Pulldown
2
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Preacher Curl (Machine)
2
6-10 reps
-
6
Abs Crunch (Machine)
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 5-5.5
RPE 4-5
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 5-5.5
RPE 4-5
2
Chest Fly (Cable)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Pressdown 2 (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Lateral Raise (Cable)
2
8-12 reps
-
7
Rear Delt Fly (Machine)
1
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
7 reps
7 reps
RPE 5-5.5
RPE 4-5
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
7 reps
7 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
5 reps
5 reps
RPE 8-9
RPE 7-8
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
5 reps
5 reps
RPE 5-5.5
RPE 4-5
2
Leg Press (45 Degrees)
2
8-12 reps
-
3
Step-Up (Weighted)
1
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Lying Leg Raise
2
8-12 reps
-
6
Straight Leg Calf Raise 2
2
8-12 reps
-
7A
Wrist Curls
2
12-20 reps
-
7B
Shrug (Barbell)
2
8-12 reps
-
Week 1
1 / 14 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Lat Pulldown
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
3
Deficit Push Up
2 Sets
12-20 Reps
-
4
Single Arm Iso Row
2 Sets
8-12 Reps
-
5
Tricep Pressdown (Cable)
2 Sets
8-12 Reps
-
6
Bayesian Curl
2 Sets
8-12 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
8
Rear Delt Skier
1 Set
12-20 Reps
-
Day 2
1
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
-
3
Leg Extension
1 Set
12-20 Reps
-
4
Back Extension
2 Sets
12-20 Reps
-
5
Hamstring Curl
2 Sets
8-12 Reps
-
6
Straight Leg Calf Raise
2 Sets
8-12 Reps
-
7
Lying Leg Raise
2 Sets
8-12 Reps
-
8A
Wrist Curls
2 Sets
12-20 Reps
-
8B
Shrug (Barbell)
2 Sets
8-12 Reps
-
Day 3
1
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
3
Lat Pulldown
2 Sets
8-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
5
Preacher Curl (Machine)
2 Sets
6-10 Reps
-
6
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
7A
Wrist Curls
2 Sets
12-20 Reps
-
7B
Shrug (Barbell)
2 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8-9
@7-8
2
Chest Fly (Cable)
2 Sets
8-12 Reps
-
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
4
Tricep Pressdown 2 (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
7
Rear Delt Fly (Machine)
1 Set
12-20 Reps
-
Day 5
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8-9
@7-8
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
3
Step-Up (Weighted)
1 Set
8-15 Reps
-
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
-
5
Lying Leg Raise
2 Sets
8-12 Reps
-
6
Straight Leg Calf Raise 2
2 Sets
8-12 Reps
-
7A
Wrist Curls
2 Sets
12-20 Reps
-
7B
Shrug (Barbell)
2 Sets
8-12 Reps
-