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PPL Hypertrophy

by Joshua B.
1 athletes joined
5.0
(1 rating)

Program Description

This program is split up into three hypertrophy blocks that have two variations of PPL repeated during the accumulation week. Between each PPL rest 1-2 days as needed, generally later in the block as RPE goes higher you'll likely need 2 days of rest between each PPL. This phase prioritizes quads/squats and triceps, prioritizing different muscle groups can help bring up weaknesses and/or to prevent psychological and physiological staleness. Hypertrophy blocks help with: building muscle, preventing staleness, and preventing over use injuries. Including non-competitive movements with higher rep ranges with a controlled eccentrics that prioritizes technique and full ROM to enhance hypertrophy stimulus with relatively lower weight. This approach will allow you to train muscles more effectively since you'll have less systemic fatigue from traditional powerlifting movements and approach to main movements.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 14, 2025 01:03
  • Last Edited
    Apr 14, 2025 07:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Hack Squat
2
12 reps
RPE 6-6.5
2
Goblet Squat
1
12-15 reps
RPE 6-6.5
3
Good Morning
2
10-12 reps
RPE 6-6.5
4
Med Ball Crunch
2
12-15 reps
RPE 6
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
12 reps
RPE 7-8
2
Goblet Squat
2
12-15 reps
RPE 7-8
3
Good Morning
2
10-12 reps
RPE 7-8
4
Med Ball Crunch
2
12-15 reps
RPE 6.5
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8.5-10
2
Goblet Squat
2
12-15 reps
RPE 8.5-10
3
Good Morning
2
10-12 reps
RPE 8.5-10
4
Med Ball Crunch
2
12-15 reps
RPE 7
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 5
2
Chest Press (Machine)
2
6 reps
RPE 5
3
Good Morning
2
6 reps
RPE 5
4
Lat Pulldown
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
15-20 reps
RPE 6-6.5
2
Hack Squat
1
15-20 reps
RPE 6-6.5
3
Stiff Leg Deadlift (Dumbbell)
2
15-20 reps
RPE 6-6.5
4
Ab Wheel
2
5-10 reps
RPE 6
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
15-20 reps
RPE 7-8
2
Hack Squat
2
15-20 reps
RPE 7-8
3
Stiff Leg Deadlift (Dumbbell)
2
15-20 reps
RPE 7-8
4
Ab Wheel
2
5-10 reps
RPE 6.5
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
15-20 reps
RPE 8.5-10
2
Hack Squat
3
15-20 reps
RPE 8.5-10
3
Stiff Leg Deadlift (Dumbbell)
2
15-20 reps
RPE 8.5-10
4
Ab Wheel
2
5-10 reps
RPE 7
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
RPE 5
2
Bench Press (Close Grip)
2
6 reps
RPE 5
3
Stiff Leg Deadlift (Dumbbell)
2
6 reps
RPE 5
4
Lat Pulldown (Close Grip)
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-12 reps
RPE 6-6.5
2
Leg Extension
2
12-15 reps
RPE 6-6.5
3
Stiff Leg Deadlift
2
10-12 reps
RPE 6-6.5
4
Abs Crunch (Bodyweight)
2
12-15 reps
RPE 6
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-12 reps
RPE 7-8
2
Leg Extension
2
12-15 reps
RPE 7-8
3
Stiff Leg Deadlift
2
10-12 reps
RPE 7-8
4
Abs Crunch (Bodyweight)
2
12-15 reps
RPE 6.5
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10-12 reps
RPE 8.5-10
2
Leg Extension
3
12-15 reps
RPE 8.5-10
3
Stiff Leg Deadlift
2
10-12 reps
RPE 8.5-10
4
Abs Crunch (Bodyweight)
2
12-15 reps
RPE 6.5
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
RPE 5
2
Spoto Press
2
6 reps
RPE 5
3
Stiff Leg Deadlift
2
5 reps
RPE 5
4
Inverted Row
2
6 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6-6.5
2
Chest Supported Row (Machine)
2
12-15 reps
RPE 6-6.5
3
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 6
4
Bicep Curl (Cable)
2
12-15 reps
RPE 6
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7-8
2
Chest Supported Row (Machine)
3
12-15 reps
RPE 7-8
3
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 6.5
4
Bicep Curl (Cable)
2
12-15 reps
RPE 6.5
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 8.5-10
2
Chest Supported Row (Machine)
4
12-15 reps
RPE 8.5-10
3
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Cable)
2
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-20 reps
RPE 6-6.5
2
Lat Pulldown (Close Grip)
2
12-20 reps
RPE 6-6.5
3
Face Away Cable Curl
2
10-15 reps
RPE 6
4
Face Pull
2
12-15 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-20 reps
RPE 7-8
2
Lat Pulldown (Close Grip)
3
12-20 reps
RPE 7-8
3
Face Away Cable Curl
2
10-15 reps
RPE 6.5
4
Face Pull
2
12-15 reps
RPE 6.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-20 reps
RPE 8.5-10
2
Lat Pulldown (Close Grip)
4
12-20 reps
RPE 8.5-10
3
Face Away Cable Curl
2
10-15 reps
RPE 7
4
Face Pull
2
12-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 5
2
Push Up
2
6 reps
RPE 5
3
Lying Leg Curl
2
6 reps
RPE 5
4
Seated Row (Machine)
2
6 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10-12 reps
RPE 6-6.5
2
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 6-6.5
3
Bayesian Curl
2
10-15 reps
RPE 6
4
Spider Curl
2
12-15 reps
RPE 6
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
3
10-12 reps
RPE 7-8
2
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 7-8
3
Bayesian Curl
2
10-15 reps
RPE 6.5
4
Spider Curl
2
12-15 reps
RPE 6.5
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
4
10-12 reps
RPE 8.5-10
2
Lat Pulldown (Single Arm)
3
12-15 reps
RPE 8.5-10
3
Bayesian Curl
2
10-15 reps
RPE 7
4
Spider Curl
2
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
6 reps
RPE 5
2
Push Up
2
6 reps
RPE 5
3
Lying Leg Curl
2
6 reps
RPE 5
4
Straight Arm Pulldown
2
6 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6-6.5
2
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 6-6.5
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6-6.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 6
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 7-8
2
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 7-8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 6.5
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 8.5-10
2
Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5-10
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5-10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 7
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
6 reps
RPE 5
2
Push Up
2
6 reps
RPE 5
3
Lying Leg Curl
2
6 reps
RPE 5
4
Wide Grip Lat Pulldown
2
6 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
12-20 reps
RPE 6-6.5
2
Skull Crusher (Dumbbell)
2
12-20 reps
RPE 6-6.5
3
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 6-6.5
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 6
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12-20 reps
RPE 7-8
2
Skull Crusher (Dumbbell)
2
12-20 reps
RPE 7-8
3
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 6.5
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12-20 reps
RPE 8.5-10
2
Skull Crusher (Dumbbell)
3
12-20 reps
RPE 8.5-10
3
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 8.5-10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 7
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
6 reps
RPE 5
2
Bench Press (Dumbbell)
2
6 reps
RPE 5
3
Glute-Ham Raise
2
6 reps
RPE 5
4
Barbell Row
2
6 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
2
10-15 reps
RPE 6-6.5
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 6-6.5
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 6-6.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 6
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
3
10-15 reps
RPE 7-8
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 6.5
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Spoto Press
4
10-15 reps
RPE 8.5-10
2
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-10
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8.5-10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 7
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6 reps
RPE 5
2
Larsen Press (Barbell)
2
6 reps
RPE 5
3
Deficit Deadlift (Barbell)
2
5 reps
RPE 5
4
Lat Pulldown (Single Arm)
2
6 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
12 reps
RPE 6-6.5
2
Split Squat (Bodyweight)
1
12-15 reps
RPE 6-6.5
3
Hip Thrust (Machine)
2
10-12 reps
RPE 6-6.5
4
Bicycle Crunch
2
12-15 reps
RPE 6
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
12 reps
RPE 7-8
2
Split Squat (Bodyweight)
2
12-15 reps
RPE 7-8
3
Hip Thrust (Machine)
2
10-12 reps
RPE 7-8
4
Bicycle Crunch
2
12-15 reps
RPE 6.5
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
12 reps
RPE 8.5-10
2
Split Squat (Bodyweight)
2
12-15 reps
RPE 8.5-10
3
Hip Thrust (Machine)
2
10-12 reps
RPE 8.5-10
4
Bicycle Crunch
2
12-15 reps
RPE 7
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
6 reps
RPE 5
2
Incline Bench Press (Dumbbell)
2
6 reps
RPE 5
3
Hip Thrust (Machine)
2
6 reps
RPE 5
4
Seated Row (Machine)
2
6 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
12-20 reps
RPE 6-6.5
2
Leg Extension
2
12-20 reps
RPE 6-6.5
3
Glute-Ham Raise
2
10-12 reps
RPE 6-6.5
4
Pallof Press
2
12-15 reps
RPE 6
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12-20 reps
RPE 7-8
2
Leg Extension
2
12-20 reps
RPE 7-8
3
Glute-Ham Raise
2
10-12 reps
RPE 7-8
4
Pallof Press
2
12-15 reps
RPE 6.5
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
4
12-20 reps
RPE 8.5-10
2
Leg Extension
4
12-20 reps
RPE 8.5-10
3
Glute-Ham Raise
2
10-12 reps
RPE 8.5-10
4
Pallof Press
2
12-15 reps
RPE 7
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
2
12 reps
RPE 6-6.5
2
Goblet Squat
2
12-15 reps
RPE 6-6.5
3
Deficit Deadlift (Barbell)
2
8-10 reps
RPE 6-6.5
4
Suitcase Carry
2
20+ reps
RPE 6
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 7-8
2
Goblet Squat
2
12-15 reps
RPE 7-8
3
Deficit Deadlift (Barbell)
2
8-10 reps
RPE 7-8
4
Suitcase Carry
2
20+ reps
RPE 6.5
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Bodyweight)
3
12 reps
RPE 8.5-10
2
Goblet Squat
3
12-15 reps
RPE 8.5-10
3
Deficit Deadlift (Barbell)
2
8-10 reps
RPE 8.5-10
4
Suitcase Carry
2
20+ reps
RPE 7
5
Chest Press (Machine)
2
10-12 reps
RPE 5
6
Seated Row (Machine)
2
10-12 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 6-6.5
2
Wide Grip Lat Pulldown
2
12-15 reps
RPE 6-6.5
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 6
4
Preacher Curl (Barbell)
2
12-15 reps
RPE 6
5
Face Pull
2
12-15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
RPE 7-8
2
Wide Grip Lat Pulldown
3
12-15 reps
RPE 7-8
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 6.5
4
Preacher Curl (Barbell)
2
12-15 reps
RPE 6.5
5
Face Pull
2
12-15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
10-12 reps
RPE 8.5-10
2
Wide Grip Lat Pulldown
4
12-15 reps
RPE 8.5-10
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
4
Preacher Curl (Barbell)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
3
12-15 reps
RPE 6-6.5
2
Straight Arm Pulldown
3
15-20 reps
RPE 6-6.5
3
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 6
4
Upright Row (Cable)
2
15-20 reps
RPE 6
5
Face Pull
2
15-20 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
12-15 reps
RPE 7-8
2
Straight Arm Pulldown
3
15-20 reps
RPE 7-8
3
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 6.5
4
Upright Row (Cable)
2
15-20 reps
RPE 6.5
5
Face Pull
2
15-20 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
5
12-15 reps
RPE 8.5-10
2
Straight Arm Pulldown
4
15-20 reps
RPE 8.5-10
3
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 7
4
Upright Row (Cable)
2
15-20 reps
RPE 7
5
Face Pull
2
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
RPE 6-6.5
2
Straight Arm Pulldown
2
12-15 reps
RPE 6-6.5
3
Concentration Curl
2
10-15 reps
RPE 6
4
Bicep Curl (Machine)
2
12-15 reps
RPE 6
5
Face Pull
2
12-15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
10-12 reps
RPE 7-8
2
Straight Arm Pulldown
3
12-15 reps
RPE 7-8
3
Concentration Curl
2
10-15 reps
RPE 6.5
4
Bicep Curl (Machine)
2
12-15 reps
RPE 6.5
5
Face Pull
2
12-15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
10-12 reps
RPE 8.5-10
2
Straight Arm Pulldown
4
12-15 reps
RPE 8.5-10
3
Concentration Curl
2
10-15 reps
RPE 7
4
Bicep Curl (Machine)
2
12-15 reps
RPE 7
5
Face Pull
2
12-15 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 6-6.5
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6-6.5
3
Tricep Extension (Machine)
2
12-15 reps
RPE 6-6.5
4
Lying Side Lateral Raise
2
12-15 reps
RPE 6
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 7-8
2
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7-8
3
Tricep Extension (Machine)
2
12-15 reps
RPE 7-8
4
Lying Side Lateral Raise
2
12-15 reps
RPE 6.5
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-15 reps
RPE 8.5-10
2
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 8.5-10
3
Tricep Extension (Machine)
2
12-15 reps
RPE 8.5-10
4
Lying Side Lateral Raise
2
12-15 reps
RPE 7
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Bodyweight)
2
12-15 reps
RPE 6-6.5
2
Bench Press (Dumbbell)
2
12-15 reps
RPE 6-6.5
3
Overhead Tricep Extension (Cable)
2
12-20 reps
RPE 6-6.5
4
Lateral Raise (Machine)
2
12-15 reps
RPE 6
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Bodyweight)
3
12-15 reps
RPE 7-8
2
Bench Press (Dumbbell)
3
12-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
2
12-20 reps
RPE 7-8
4
Lateral Raise (Machine)
2
12-15 reps
RPE 6.5
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Bodyweight)
4
12-15 reps
RPE 8.5-10
2
Bench Press (Dumbbell)
4
12-15 reps
RPE 8.5-10
3
Overhead Tricep Extension (Cable)
2
12-20 reps
RPE 8.5-10
4
Lateral Raise (Machine)
2
12-15 reps
RPE 7
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
2
10-15 reps
RPE 6-6.5
2
Larsen Press (Barbell)
2
10-15 reps
RPE 6-6.5
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 6-6.5
4
Lateral Raise (Cable)
2
12-15 reps
RPE 6
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
3
10-15 reps
RPE 7-8
2
Larsen Press (Barbell)
3
10-15 reps
RPE 7-8
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 7-8
4
Lateral Raise (Cable)
2
12-15 reps
RPE 6.5
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
4
10-15 reps
RPE 8.5-10
2
Larsen Press (Barbell)
4
10-15 reps
RPE 8.5-10
3
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5-10
4
Lateral Raise (Cable)
2
12-15 reps
RPE 7
5
Squat (Bodyweight)
2
10 reps
RPE 5
6
Leg Curl
2
10 reps
RPE 5
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
12 Reps
@6-6.5
2
Goblet Squat
1 Set
12-15 Reps
@6-6.5
3
Good Morning
2 Sets
10-12 Reps
@6-6.5
4
Med Ball Crunch
2 Sets
12-15 Reps
@6
5
Chest Press (Machine)
2 Sets
10-12 Reps
@5
6
Seated Row (Machine)
2 Sets
10-12 Reps
@5
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6-6.5
2
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@6-6.5
3
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
@6
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
@6
5
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
@6
Day 3
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6-6.5
2
Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@6-6.5
3
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6-6.5
4
Lateral Raise (Cable)
2 Sets
12-15 Reps
@6
5
Squat (Bodyweight)
2 Sets
10 Reps
@5
6
Leg Curl
2 Sets
10 Reps
@5
Day 4
1
Walk
1 Set
1 Reps
@1
Day 5
1
Tempo Squat (Barbell)
2 Sets
12 Reps
@6-6.5
2
Split Squat (Bodyweight)
1 Set
12-15 Reps
@6-6.5
3
Hip Thrust (Machine)
2 Sets
10-12 Reps
@6-6.5
4
Bicycle Crunch
2 Sets
12-15 Reps
@6
5
Chest Press (Machine)
2 Sets
10-12 Reps
@5
6
Seated Row (Machine)
2 Sets
10-12 Reps
@5
Day 6
1
T-Bar Row
3 Sets
10-12 Reps
@6-6.5
2
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@6-6.5
3
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@6
4
Preacher Curl (Barbell)
2 Sets
12-15 Reps
@6
5
Face Pull
2 Sets
12-15 Reps
@6
Day 7
1
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@6-6.5
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6-6.5
3
Tricep Extension (Machine)
2 Sets
12-15 Reps
@6-6.5
4
Lying Side Lateral Raise
2 Sets
12-15 Reps
@6
5
Squat (Bodyweight)
2 Sets
10 Reps
@5
6
Leg Curl
2 Sets
10 Reps
@5