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Prefect PPL Split according to science

by ABDERRAHIM BOUHNOUNE

Program Description

**Perfect PPL Split According to Science** is an 18-week program designed for novice lifters seeking to build muscle and sculpt their physique. This structured push-pull-legs (PPL) split focuses on maximizing muscle growth through scientifically-backed exercises, with workouts scheduled for six days each week, averaging 60 minutes per session. You'll utilize a full gym to engage in targeted movements that enhance strength and aesthetics across all major muscle groups. Get ready to transform your body with a plan that combines intensity and variety for optimal results!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 24, 2025 02:30
  • Last Edited
    Dec 24, 2025 02:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.7%
Upper Back
15.3%
Front Delts
12.5%
Chest
8.3%
Middle Delts
8.3%
Lats
8.3%
Rear Delts
7.6%
Biceps
6.3%
Forearms
4.2%
Quadriceps
4.2%
Hamstrings
4.2%
Glutes
2.1%
Lower Back
2.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Machine)
3
20 reps
RPE 8
6
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Kroc Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Shrug (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Reverse Pec Deck
1
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
5
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Hamstring Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lateral Raise (Machine)
3 Sets
20 Reps
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
Day 2
1
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Kroc Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Reverse Pec Deck
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
2
Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5