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Chingy’s PPL/UL Split(SUPER HARD)

by Chingy
31 athletes joined
4.0
(2 ratings)

Program Description

hypertrophy and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2025 11:48
  • Last Edited
    Feb 20, 2026 09:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Abs
11%
Front Delts
10.9%
Upper Back
9.2%
Middle Delts
7.6%
Lats
7.4%
Biceps
7.4%
Hamstrings
6.8%
Chest
6.1%
Quadriceps
6.1%
Glutes
5.7%
Rear Delts
3.7%
Lower Back
1.8%
Calves
1.5%
Adductors
1.2%
Cardio
0.7%
Forearms
0.7%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
3
Overhead Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
2
Overhead Press (Machine)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 9
6
Chest Fly (Cable)
4
12-15 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
12-15 reps
RPE 8.5
3
Overhead Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lying Tricep Extension (Barbell)
3
10-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Cable Crunch
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Bayesian Curl
2
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
T-Bar Row
3
10-12 reps
RPE 9
4
Face Pull
3
12-15 reps
RPE 9
5
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
6
Bayesian Curl
3
12-15 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9.5
2
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Bayesian Curl
2
10-12 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
3
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
10-12 reps
RPE 9
1B
Leg Curl
3
10-12 reps
RPE 9
2
Squat (Smith Machine)
3
10-12 reps
RPE 9
3
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
2
10-12 reps
RPE 10
1B
Leg Curl
2
10-12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
3
Calf Raise (Leg Press)
3
12-15 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Cable Crunch
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
2
10-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-8 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
6B
Bicep Curl (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
55 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
2
Seated Row (Cable)
2
6-8 reps
RPE 10
3
Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
2
10-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-8 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
6B
Bicep Curl (Cable)
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bench Press (Smith Machine)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bayesian Curl
3
10-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 10
4
Hip Thrust (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Goblet Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
4
Calf Raise (Leg Press)
3
10-15 reps
RPE 9.5
5
Hyperextension
3
10-12 reps
RPE 9
6
Cable Crunch
3
12-15 reps
RPE 9
7
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
8
Plank
3
2 mins
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
45-55 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@8.5
3
Overhead Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
4
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
6
Cable Crunch
3 Sets
12-15 Reps
@9
Day 3
1A
Leg Extension
2 Sets
10-12 Reps
@10
1B
Leg Curl
2 Sets
10-12 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@8.5
3
Calf Raise (Leg Press)
3 Sets
12-15 Reps
@9
4
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
6
Cable Crunch
3 Sets
12-15 Reps
@9
Day 4
1
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
2
Seated Row (Cable)
2 Sets
6-8 Reps
@10
3
Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
4
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@9
6B
Bicep Curl (Cable)
2 Sets
8-10 Reps
@9
Day 5
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
6-8 Reps
@10
4
Hip Thrust (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Calf Raise (Leg Press)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Leg Raise (Captain's Chair)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8.5
@10
5
Bayesian Curl
2 Sets
10-12 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
@10
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
4.00 / 5
ChingyAge 39, Man
3 days ago
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This is one of the best overall workout plan I’ve ever seen, can’t wait to see some results
Abhiveer D.Age 15, Man
8 days ago
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
WAYYY too much volume idiot