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BoostcampPNG

PPL X UL

by BqdMind
2 athletes joined

Program Description

help gain muscle, and strength in the gym for the intermediate lifter

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 12, 2025 12:21
  • Last Edited
    Nov 15, 2025 12:09

Summary

Unlock your strength potential with the PPL X UL program, an 8-week journey designed for serious lifters looking to maximize muscle growth and power. Comprising five training days each week, this program incorporates a balanced Push-Pull-Legs split, utilizing a variety of machines and free weights to target all major muscle groups effectively. With a focus on progressive overload and tailored intensity, you'll build strength and enhance your physique while enjoying a structured yet flexible approach to training. Get ready to elevate your workouts and achieve your fitness goals!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Chest
10.4%
Front Delts
9.4%
Biceps
8.9%
Upper Back
8.5%
Abs
7.2%
Middle Delts
6.9%
Lats
6.8%
Hamstrings
6.3%
Glutes
6.3%
Quadriceps
5.5%
Rear Delts
3.3%
Calves
3.1%
Abductors
1.9%
Adductors
1.6%
Forearms
1.3%
Lower Back
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
5-9 reps
RPE 9
3
Lateral Raise (Machine)
2
5-9 reps
RPE 9
4
Chest Press (Machine)
2
5-9 reps
RPE 9
5
JM Press
2
5-9 reps
RPE 9
6
Chest Fly (Machine)
2
5-9 reps
RPE 9
7
Tricep Extension (Cable)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
5-9 reps
RPE 9
3
Lateral Raise (Machine)
2
5-9 reps
RPE 9
4
Chest Press (Machine)
2
5-9 reps
RPE 9
5
JM Press
2
5-9 reps
RPE 9
6
Chest Fly (Machine)
2
5-9 reps
RPE 9
7
Tricep Extension (Cable)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
5-9 reps
RPE 9
3
Lateral Raise (Machine)
2
5-9 reps
RPE 9
4
Chest Press (Machine)
2
5-9 reps
RPE 9
5
JM Press
2
5-9 reps
RPE 9
6
Chest Fly (Machine)
2
5-9 reps
RPE 9
7
Tricep Extension (Cable)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
5-9 reps
RPE 9
3
Lateral Raise (Machine)
2
5-9 reps
RPE 9
4
Chest Press (Machine)
2
5-9 reps
RPE 9
5
JM Press
2
5-9 reps
RPE 9
6
Chest Fly (Machine)
2
5-9 reps
RPE 9
7
Tricep Extension (Cable)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
5-9 reps
RPE 9
3
Lateral Raise (Machine)
2
5-9 reps
RPE 9
4
Chest Press (Machine)
2
5-9 reps
RPE 9
5
JM Press
2
5-9 reps
RPE 9
6
Chest Fly (Machine)
2
5-9 reps
RPE 9
7
Tricep Extension (Cable)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
5-9 reps
RPE 9
3
Lateral Raise (Machine)
2
5-9 reps
RPE 9
4
Chest Press (Machine)
2
5-9 reps
RPE 9
5
JM Press
2
5-9 reps
RPE 9
6
Chest Fly (Machine)
2
5-9 reps
RPE 9
7
Tricep Extension (Cable)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
5-9 reps
RPE 9
3
Lateral Raise (Machine)
2
5-9 reps
RPE 9
4
Chest Press (Machine)
2
5-9 reps
RPE 9
5
JM Press
2
5-9 reps
RPE 9
6
Chest Fly (Machine)
2
5-9 reps
RPE 9
7
Tricep Extension (Cable)
2
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
5-9 reps
RPE 9
3
Lateral Raise (Machine)
2
5-9 reps
RPE 9
4
Chest Press (Machine)
2
5-9 reps
RPE 9
5
JM Press
2
5-9 reps
RPE 9
6
Chest Fly (Machine)
2
5-9 reps
RPE 9
7
Tricep Extension (Cable)
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
5-9 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
4
Single Arm Iso Row
2
5-9 reps
RPE 9
5
Preacher Curl (Barbell)
2
5-9 reps
RPE 9
6
Hammer Curl (Cable)
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
5-9 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
4
Single Arm Iso Row
2
5-9 reps
RPE 9
5
Preacher Curl (Barbell)
2
5-9 reps
RPE 9
6
Hammer Curl (Cable)
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
5-9 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
4
Single Arm Iso Row
2
5-9 reps
RPE 9
5
Preacher Curl (Barbell)
2
5-9 reps
RPE 9
6
Hammer Curl (Cable)
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
5-9 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
4
Single Arm Iso Row
2
5-9 reps
RPE 9
5
Preacher Curl (Barbell)
2
5-9 reps
RPE 9
6
Hammer Curl (Cable)
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
5-9 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
4
Single Arm Iso Row
2
5-9 reps
RPE 9
5
Preacher Curl (Barbell)
2
5-9 reps
RPE 9
6
Hammer Curl (Cable)
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
5-9 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
4
Single Arm Iso Row
2
5-9 reps
RPE 9
5
Preacher Curl (Barbell)
2
5-9 reps
RPE 9
6
Hammer Curl (Cable)
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
5-9 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
4
Single Arm Iso Row
2
5-9 reps
RPE 9
5
Preacher Curl (Barbell)
2
5-9 reps
RPE 9
6
Hammer Curl (Cable)
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
5-9 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 9
4
Single Arm Iso Row
2
5-9 reps
RPE 9
5
Preacher Curl (Barbell)
2
5-9 reps
RPE 9
6
Hammer Curl (Cable)
2
5-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Leg Extension
2
5-9 reps
RPE 9
3
Leg Press
2
5-9 reps
RPE 9
4
Lying Leg Curl
2
5-9 reps
RPE 9
5
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
6
Hip Adductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Leg Extension
2
5-9 reps
RPE 9
3
Leg Press
2
5-9 reps
RPE 9
4
Lying Leg Curl
2
5-9 reps
RPE 9
5
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
6
Hip Adductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Leg Extension
2
5-9 reps
RPE 9
3
Leg Press
2
5-9 reps
RPE 9
4
Lying Leg Curl
2
5-9 reps
RPE 9
5
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
6
Hip Adductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Leg Extension
2
5-9 reps
RPE 9
3
Leg Press
2
5-9 reps
RPE 9
4
Lying Leg Curl
2
5-9 reps
RPE 9
5
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
6
Hip Adductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Leg Extension
2
5-9 reps
RPE 9
3
Leg Press
2
5-9 reps
RPE 9
4
Lying Leg Curl
2
5-9 reps
RPE 9
5
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
6
Hip Adductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Leg Extension
2
5-9 reps
RPE 9
3
Leg Press
2
5-9 reps
RPE 9
4
Lying Leg Curl
2
5-9 reps
RPE 9
5
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
6
Hip Adductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Leg Extension
2
5-9 reps
RPE 9
3
Leg Press
2
5-9 reps
RPE 9
4
Lying Leg Curl
2
5-9 reps
RPE 9
5
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
6
Hip Adductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Leg Extension
2
5-9 reps
RPE 9
3
Leg Press
2
5-9 reps
RPE 9
4
Lying Leg Curl
2
5-9 reps
RPE 9
5
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
6
Hip Adductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-9 reps
RPE 9.5
2
Chest Fly (Machine)
2
5-9 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
4
Shoulder Press (Machine)
2
5-9 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 9.5
6
Chest Press (Machine)
2
5-9 reps
RPE 9.5
7
Chest Supported Row (Machine)
1
5-9 reps
RPE 9.5
8
Single Arm Iso Row
1
5-9 reps
RPE 9.5
9
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
10
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
11
Hammer Curl (Cable)
2
5-9 reps
RPE 9.5
12
Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
13
Lateral Raise (Machine)
2
5-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
RPE 9.5
2
Chest Fly (Machine)
2
5 reps
RPE 9.5
3
Wide Grip Pull-Up
2
5-9 reps
RPE 9.5
4
Shoulder Press (Machine)
2
-
5
Rear Delt Fly (Machine)
1
5 reps
RPE 9.5
6
Chest Press (Machine)
2
5 reps
RPE 9.5
7
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
8
Preacher Curl (Barbell)
2
5 reps
RPE 9.5
9
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
10
Hammer Curl (Cable)
2
5 reps
RPE 9.5
11
Tricep Extension (Cable)
2
5 reps
RPE 9.5
12
Lateral Raise (Machine)
2
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-9 reps
RPE 9.5
2
Chest Fly (Machine)
2
5-9 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
4
Shoulder Press (Machine)
2
5-9 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 9.5
6
Chest Press (Machine)
2
5-9 reps
RPE 9.5
7
Chest Supported Row (Machine)
1
5-9 reps
RPE 9.5
8
Single Arm Iso Row
1
5-9 reps
RPE 9.5
9
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
10
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
11
Hammer Curl (Cable)
2
5-9 reps
RPE 9.5
12
Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
13
Lateral Raise (Machine)
2
5-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-9 reps
RPE 9.5
2
Chest Fly (Machine)
2
5-9 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
4
Shoulder Press (Machine)
2
5-9 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 9.5
6
Chest Press (Machine)
2
5-9 reps
RPE 9.5
7
Chest Supported Row (Machine)
1
5-9 reps
RPE 9.5
8
Single Arm Iso Row
1
5-9 reps
RPE 9.5
9
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
10
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
11
Hammer Curl (Cable)
2
5-9 reps
RPE 9.5
12
Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
13
Lateral Raise (Machine)
2
5-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-9 reps
RPE 9.5
2
Chest Fly (Machine)
2
5-9 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
4
Shoulder Press (Machine)
2
5-9 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 9.5
6
Chest Press (Machine)
2
5-9 reps
RPE 9.5
7
Chest Supported Row (Machine)
1
5-9 reps
RPE 9.5
8
Single Arm Iso Row
1
5-9 reps
RPE 9.5
9
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
10
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
11
Hammer Curl (Cable)
2
5-9 reps
RPE 9.5
12
Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
13
Lateral Raise (Machine)
2
5-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-9 reps
RPE 9.5
2
Chest Fly (Machine)
2
5-9 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
4
Shoulder Press (Machine)
2
5-9 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 9.5
6
Chest Press (Machine)
2
5-9 reps
RPE 9.5
7
Chest Supported Row (Machine)
1
5-9 reps
RPE 9.5
8
Single Arm Iso Row
1
5-9 reps
RPE 9.5
9
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
10
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
11
Hammer Curl (Cable)
2
5-9 reps
RPE 9.5
12
Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
13
Lateral Raise (Machine)
2
5-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-9 reps
RPE 9.5
2
Chest Fly (Machine)
2
5-9 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
4
Shoulder Press (Machine)
2
5-9 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 9.5
6
Chest Press (Machine)
2
5-9 reps
RPE 9.5
7
Chest Supported Row (Machine)
1
5-9 reps
RPE 9.5
8
Single Arm Iso Row
1
5-9 reps
RPE 9.5
9
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
10
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
11
Hammer Curl (Cable)
2
5-9 reps
RPE 9.5
12
Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
13
Lateral Raise (Machine)
2
5-9 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-9 reps
RPE 9.5
2
Chest Fly (Machine)
2
5-9 reps
RPE 9.5
3
Wide Grip Lat Pulldown
2
5-9 reps
RPE 9
4
Shoulder Press (Machine)
2
5-9 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 9.5
6
Chest Press (Machine)
2
5-9 reps
RPE 9.5
7
Chest Supported Row (Machine)
1
5-9 reps
RPE 9.5
8
Single Arm Iso Row
1
5-9 reps
RPE 9.5
9
Preacher Curl (Barbell)
2
5-9 reps
RPE 9.5
10
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
11
Hammer Curl (Cable)
2
5-9 reps
RPE 9.5
12
Tricep Extension (Cable)
2
5-9 reps
RPE 9.5
13
Lateral Raise (Machine)
2
5-9 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Lying Leg Curl
2
5-9 reps
RPE 9
3
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
4
Hack Squat
2
5-9 reps
RPE 9.5
5
Leg Extension
1
5-9 reps
RPE 9.5
6
Hip Abductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Lying Leg Curl
2
5-9 reps
RPE 9
3
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
4
Hack Squat
2
5 reps
RPE 9.5
5
Leg Extension
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Lying Leg Curl
2
5-9 reps
RPE 9
3
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
4
Hack Squat
2
5-9 reps
RPE 9.5
5
Leg Extension
1
5-9 reps
RPE 9.5
6
Hip Abductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Lying Leg Curl
2
5-9 reps
RPE 9
3
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
4
Hack Squat
2
5-9 reps
RPE 9.5
5
Leg Extension
1
5-9 reps
RPE 9.5
6
Hip Abductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Lying Leg Curl
2
5-9 reps
RPE 9
3
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
4
Hack Squat
2
5-9 reps
RPE 9.5
5
Leg Extension
1
5-9 reps
RPE 9.5
6
Hip Abductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Lying Leg Curl
2
5-9 reps
RPE 9
3
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
4
Hack Squat
2
5-9 reps
RPE 9.5
5
Leg Extension
1
5-9 reps
RPE 9.5
6
Hip Abductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Lying Leg Curl
2
5-9 reps
RPE 9
3
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
4
Hack Squat
2
5-9 reps
RPE 9.5
5
Leg Extension
1
5-9 reps
RPE 9.5
6
Hip Abductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Lying Leg Curl
2
5-9 reps
RPE 9
3
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
4
Hack Squat
2
5-9 reps
RPE 9.5
5
Leg Extension
1
5-9 reps
RPE 9.5
6
Hip Abductor (Machine)
2
5-9 reps
RPE 9
7
Abs Crunch (Machine)
2
5-9 reps
RPE 8
8
Hanging Leg Raise
2
5-9 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Shoulder Press (Machine)
2 Sets
5-9 Reps
@9
2
Incline Chest Press (Machine)
2 Sets
5-9 Reps
@9
3
Lateral Raise (Machine)
2 Sets
5-9 Reps
@9
4
Chest Press (Machine)
2 Sets
5-9 Reps
@9
5
JM Press
2 Sets
5-9 Reps
@9
6
Chest Fly (Machine)
2 Sets
5-9 Reps
@9
7
Tricep Extension (Cable)
2 Sets
5-9 Reps
@9
Day 2
1
Rear Delt Fly (Machine)
2 Sets
5-9 Reps
@9
2
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@9
4
Single Arm Iso Row
2 Sets
5-9 Reps
@9
5
Preacher Curl (Barbell)
2 Sets
5-9 Reps
@9
6
Hammer Curl (Cable)
2 Sets
5-9 Reps
@9
Day 3
1
Standing Calf Raise
2 Sets
6-10 Reps
@9
2
Leg Extension
2 Sets
5-9 Reps
@9
3
Leg Press
2 Sets
5-9 Reps
@9
4
Lying Leg Curl
2 Sets
5-9 Reps
@9
5
Hip Thrust (Barbell)
2 Sets
5-9 Reps
@9
6
Hip Adductor (Machine)
2 Sets
5-9 Reps
@9
7
Abs Crunch (Machine)
2 Sets
5-9 Reps
@8
8
Hanging Leg Raise
2 Sets
5-9 Reps
@8
Day 4
1
Incline Chest Press (Machine)
2 Sets
5-9 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
5-9 Reps
@9.5
3
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
@9
4
Shoulder Press (Machine)
2 Sets
5-9 Reps
@9.5
5
Rear Delt Fly (Machine)
1 Set
5-9 Reps
@9.5
6
Chest Press (Machine)
2 Sets
5-9 Reps
@9.5
7
Chest Supported Row (Machine)
1 Set
5-9 Reps
@9.5
8
Single Arm Iso Row
1 Set
5-9 Reps
@9.5
9
Preacher Curl (Barbell)
2 Sets
5-9 Reps
@9.5
10
Tricep Dip (Bodyweight)
2 Sets
5-9 Reps
@9.5
11
Hammer Curl (Cable)
2 Sets
5-9 Reps
@9.5
12
Tricep Extension (Cable)
2 Sets
5-9 Reps
@9.5
13
Lateral Raise (Machine)
2 Sets
5-9 Reps
@9.5
Day 5
1
Standing Calf Raise
2 Sets
6-10 Reps
@9
2
Lying Leg Curl
2 Sets
5-9 Reps
@9
3
Hip Thrust (Barbell)
2 Sets
5-9 Reps
@9
4
Hack Squat
2 Sets
5-9 Reps
@9.5
5
Leg Extension
1 Set
5-9 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
5-9 Reps
@9
7
Abs Crunch (Machine)
2 Sets
5-9 Reps
@8
8
Hanging Leg Raise
2 Sets
5-9 Reps
@8