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JN PB2 PPL

by Josiah M.
3 athletes joined
5.0
(1 rating)

Program Description

Hypertrophy lol

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 08, 2024 11:59
  • Last Edited
    Jun 18, 2025 09:33

Summary

Unlock your strength potential with the JN PB2 PPL program, a comprehensive 10-week training plan designed for serious lifters. This four-day split focuses on push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session incorporates a variety of exercises, from weighted pull-ups to cable tricep extensions, utilizing a full gym setup to maximize your gains. Get ready to challenge yourself and elevate your fitness game with targeted intensity techniques that push your limits and promote growth.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
8 reps
8 reps
RPE 7
RPE 9
2
Chest Supported Row (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12 reps
12 reps
RPE 7
RPE 9
4
Cable Unilateral Face Pull
1
1
10 reps
10 reps
RPE 7
RPE 9
5
Seated Super Bayesian High Cable Curl
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Cable Crunch
1
1
10 reps
10 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Supported Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Cable Unilateral Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Seated Super Bayesian High Cable Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Supported Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Cable Unilateral Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Seated Super Bayesian High Cable Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Supported Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Cable Unilateral Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Seated Super Bayesian High Cable Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
2
Chest Supported Row (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Half-Kneeling 1-Arm Lat Pulldown
1
1
12 reps
12 reps
RPE 9
RPE 10
4
Cable Unilateral Face Pull
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Seated Super Bayesian High Cable Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 7
RPE 9
2
Dual-Handle Elbows-Out Cable Row
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Prayer
1
1
10 reps
10 reps
RPE 7
RPE 9
4
Reverse Fly (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
5
Seated Super Bayesian High Cable Curl
1
1
10 reps
10 reps
RPE 7
RPE 9
6
Cable Crunch
1
1
12 reps
12 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Dual-Handle Elbows-Out Cable Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Fly (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Super Bayesian High Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Dual-Handle Elbows-Out Cable Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Fly (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Super Bayesian High Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Dual-Handle Elbows-Out Cable Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Fly (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Super Bayesian High Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Dual-Handle Elbows-Out Cable Row
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Reverse Fly (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Seated Super Bayesian High Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10 reps
10 reps
RPE 7
RPE 9
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 7
RPE 9
3
Bottom-Half Seated Cable Fly
1
1
8 reps
8 reps
RPE 7
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 7
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Cable Tricep Kickback
1
1
15 reps
15 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bottom-Half Seated Cable Fly
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Cable Tricep Kickback
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bottom-Half Seated Cable Fly
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Cable Tricep Kickback
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bottom-Half Seated Cable Fly
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Cable Tricep Kickback
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bottom-Half Seated Cable Fly
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
12 reps
12 reps
RPE 8
RPE 10
6
Cable Tricep Kickback
1
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
12 reps
12 reps
RPE 7
RPE 9
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Bottom-Half Fly (Dumbbell)
1
1
8 reps
8 reps
RPE 7
RPE 9
4
Shoulder Press (Machine)
1
1
8 reps
8 reps
RPE 7
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
10 reps
10 reps
RPE 7
RPE 9
6
Cable Tricep Kickback
1
1
12 reps
12 reps
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Bench Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Bottom-Half Fly (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
10 reps
10 reps
RPE 8
RPE 10
6
Cable Tricep Kickback
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Bench Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Bottom-Half Fly (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
10 reps
10 reps
RPE 8
RPE 10
6
Cable Tricep Kickback
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Bench Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Bottom-Half Fly (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
10 reps
10 reps
RPE 8
RPE 10
6
Cable Tricep Kickback
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline DB Lateral Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Bench Press (Smith Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Bottom-Half Fly (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
8 reps
8 reps
RPE 8
RPE 9
5
Overhead Cable Triceps Extension (Bar)
1
1
10 reps
10 reps
RPE 8
RPE 10
6
Cable Tricep Kickback
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
8 reps
8 reps
RPE 7
RPE 9
2
Bottom-Half Smith Machine Squat
1
1
6 reps
6 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
1
1
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
1
1
10 reps
10 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 9
6
Hip Abduction (Cable)
1
1
12 reps
12 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Bottom-Half Smith Machine Squat
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Hip Abduction (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Bottom-Half Smith Machine Squat
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Hip Abduction (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Bottom-Half Smith Machine Squat
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Hip Abduction (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Bottom-Half Smith Machine Squat
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 9
RPE 10
6
Hip Abduction (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
10 reps
10 reps
RPE 7
RPE 9
2
Bottom-Half Hack Squat
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
1
1
8 reps
8 reps
RPE 7
RPE 9
5
Standing Calf Raise
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Hip Abduction (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bottom-Half Hack Squat
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abduction (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bottom-Half Hack Squat
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abduction (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bottom-Half Hack Squat
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abduction (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 10
2
Bottom-Half Hack Squat
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
2
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Extension
2
1
8 reps
8 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
1
12 reps
12 reps
RPE 9
RPE 10
6
Hip Abduction (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
1
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 7
RPE 9
3
EZ-Bar Cable Curl
1
1
10 reps
10 reps
RPE 7
RPE 9
4
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 9
5
Bottom-Half Incline DB Curl
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Tricep Pressdown (Bar)
1
1
12 reps
12 reps
RPE 7
RPE 9
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
EZ-Bar Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Bottom-Half Incline DB Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Tricep Pressdown (Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
EZ-Bar Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Bottom-Half Incline DB Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Tricep Pressdown (Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
EZ-Bar Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Bottom-Half Incline DB Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Tricep Pressdown (Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
EZ-Bar Cable Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Bottom-Half Incline DB Curl
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Tricep Pressdown (Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Roman Chair Leg Raise
2
1
20 reps
20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
1
1
8 reps
8 reps
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
8 reps
8 reps
RPE 7
RPE 9
3
Bottom-Half EZ-Bar Preacher Curl
1
1
10 reps
10 reps
RPE 7
RPE 9
4
Tricep Diverging Pressdown (Long Rope)
1
1
10 reps
10 reps
RPE 7
RPE 9
5
Inverse Zottman Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 7
RPE 9
6
Push Up (Close Grip)
1
1
AMRAP
AMRAP
RPE 7
RPE 9
7
Ab Wheel
2
1
12 reps
12 reps
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Bottom-Half EZ-Bar Preacher Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Diverging Pressdown (Long Rope)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Inverse Zottman Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Push Up (Close Grip)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
7
Ab Wheel
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Bottom-Half EZ-Bar Preacher Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Diverging Pressdown (Long Rope)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Inverse Zottman Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Push Up (Close Grip)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
7
Ab Wheel
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Bottom-Half EZ-Bar Preacher Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Diverging Pressdown (Long Rope)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Inverse Zottman Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Push Up (Close Grip)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
7
Ab Wheel
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Press-Around
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
3
Bottom-Half EZ-Bar Preacher Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Tricep Diverging Pressdown (Long Rope)
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Inverse Zottman Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Push Up (Close Grip)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
7
Ab Wheel
2
1
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
8 Reps
8 Reps
@7
@9
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@9
3
Half-Kneeling 1-Arm Lat Pulldown
1 Set
1 Set
12 Reps
12 Reps
@7
@9
4
Cable Unilateral Face Pull
1 Set
1 Set
10 Reps
10 Reps
@7
@9
5
Seated Super Bayesian High Cable Curl
1 Set
1 Set
12 Reps
12 Reps
@7
@9
6
Cable Crunch
1 Set
1 Set
10 Reps
10 Reps
@7
@9
Day 3
1
Single-Leg Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@7
@9
2
Bottom-Half Smith Machine Squat
1 Set
1 Set
6 Reps
6 Reps
@7
@8
3
Single Leg Hip Thrust
1 Set
1 Set
10 Reps
10 Reps
@7
@8
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@7
@9
5
Standing Calf Raise
1 Set
1 Set
15 Reps
15 Reps
@7
@9
6
Hip Abduction (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@9
Day 4
1
Press-Around
1 Set
1 Set
8 Reps
8 Reps
@7
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@7
@9
3
EZ-Bar Cable Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@9
4
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
5
Bottom-Half Incline DB Curl
1 Set
1 Set
12 Reps
12 Reps
@7
@9
6
Tricep Pressdown (Bar)
1 Set
1 Set
12 Reps
12 Reps
@7
@9
7
Roman Chair Leg Raise
2 Sets
1 Set
20 Reps
20 Reps
@7
@9
Day 2
1
Meadows Incline DB Lateral Raise
2 Sets
1 Set
10 Reps
10 Reps
@7
@9
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@7
@9
3
Bottom-Half Seated Cable Fly
1 Set
1 Set
8 Reps
8 Reps
@7
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
5
Overhead Cable Triceps Extension (Bar)
1 Set
1 Set
12 Reps
12 Reps
@7
@9
6
Cable Tricep Kickback
1 Set
1 Set
15 Reps
15 Reps
@7
@9