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3On1Off PPL

by Cameron H.

Program Description

The purpose of a 3-day on, 1-day off push-pull-leg workout split is to maximize muscle growth and recovery by targeting specific muscle groups in a structured sequence. With this approach, you dedicate each workout to a particular movement pattern—push (chest, shoulders, triceps), pull (back, biceps), and legs—allowing you to train with intensity and avoid overworking any single muscle group. The built-in rest day every fourth day promotes recovery, reduces the risk of burnout, and helps sustain consistent progress over time.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 02, 2024 08:42
  • Last Edited
    Jun 18, 2025 09:50

Summary

Embark on an 8-week journey with the 3On1Off PPL program, designed for those ready to elevate their strength and physique. This 6-day split focuses on a balanced Push, Pull, and Leg routine, ensuring comprehensive muscle engagement and recovery. Each session is crafted to progressively overload your muscles, featuring key lifts like the Barbell Squat and Bench Press, with a mix of machines and free weights. Get ready to build power and definition as you commit to this structured plan that fits seamlessly into your weekly routine!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6-10 reps
6-10 reps
10-15 reps
RPE 7
RPE 8
RPE 9.5
2
Single Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Calf Extension
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4-8 reps
8-12 reps
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Single Arm Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
5
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
6-10 reps
6-10 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
2
Barbell Row
2
4-8 reps
RPE 8
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9
RPE 9
5
Hammer Curl
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
5-10 reps
12-15 reps
RPE 8
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
5
Chest Fly (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
2
Single-Leg Leg Curl
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 9
RPE 9.5
RPE 10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
2
6-15 reps
RPE 10
5
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
2
6-8 reps
12-15 reps
RPE 9.5
RPE 9.5
2
Hammer Curl
2
12-15 reps
RPE 9.5
3
JM Press
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 9.5
5
Preacher Curl Machine
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Wrist Curls Cable
2
15-20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9.5
2
Single Leg Press
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Calf Extension
3 Sets
15-20 Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
4-8 Reps
8-12 Reps
@8
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Chest Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
10-12 Reps
@7
@8
@9.5
2
Barbell Row
2 Sets
4-8 Reps
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9.5
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
6-8 Reps
12-15 Reps
@9
@9
5
Hammer Curl
2 Sets
12-15 Reps
@10
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
5-10 Reps
12-15 Reps
@8
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@9.5
4
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
@10
5
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@8
2
Single-Leg Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
3
Walking Lunge (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8.5
4
Pull-Up (Bodyweight)
2 Sets
6-15 Reps
@10
5
T-Bar Row
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@8
Day 6
1
Bicep Curl (EZ Bar)
1 Set
2 Sets
6-8 Reps
12-15 Reps
@9.5
@9.5
2
Hammer Curl
2 Sets
12-15 Reps
@9.5
3
JM Press
2 Sets
8-10 Reps
@8
4
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@9.5
5
Preacher Curl Machine
1 Set
1 Set
10-12 Reps
10-12 Reps
@7
@8
6
Wrist Curls Cable
2 Sets
15-20 Reps
@10