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BoostcampPNG

PPL X UL

by BqdMind

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
    Jul 14, 2025 08:40
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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
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Adductor (Machine)
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Adductor (Machine)
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Adductor (Machine)
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Adductor (Machine)
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Adductor (Machine)
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Adductor (Machine)
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Adductor (Machine)
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Adductor (Machine)
2
5-9 reps
RPE 9
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
Chest Press (Machine)
2
5 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5 reps
RPE 9.5
6
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
7
Preacher Curl (Barbell)
2
5 reps
RPE 9.5
8
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
9
Hammer Curl (Cable)
2
5 reps
RPE 9.5
10
Tricep Extension (Cable)
2
5 reps
RPE 9.5
11
Lateral Raise (Machine)
2
5 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
Chest Press (Machine)
2
5 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5 reps
RPE 9.5
6
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
7
Preacher Curl (Barbell)
2
5 reps
RPE 9.5
8
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
9
Hammer Curl (Cable)
2
5 reps
RPE 9.5
10
Tricep Extension (Cable)
2
5 reps
RPE 9.5
11
Lateral Raise (Machine)
2
5 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
Chest Press (Machine)
2
5 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5 reps
RPE 9.5
6
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
7
Preacher Curl (Barbell)
2
5 reps
RPE 9.5
8
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
9
Hammer Curl (Cable)
2
5 reps
RPE 9.5
10
Tricep Extension (Cable)
2
5 reps
RPE 9.5
11
Lateral Raise (Machine)
2
5 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
Chest Press (Machine)
2
5 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5 reps
RPE 9.5
6
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
7
Preacher Curl (Barbell)
2
5 reps
RPE 9.5
8
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
9
Hammer Curl (Cable)
2
5 reps
RPE 9.5
10
Tricep Extension (Cable)
2
5 reps
RPE 9.5
11
Lateral Raise (Machine)
2
5 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
Chest Press (Machine)
2
5 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5 reps
RPE 9.5
6
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
7
Preacher Curl (Barbell)
2
5 reps
RPE 9.5
8
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
9
Hammer Curl (Cable)
2
5 reps
RPE 9.5
10
Tricep Extension (Cable)
2
5 reps
RPE 9.5
11
Lateral Raise (Machine)
2
5 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
Chest Press (Machine)
2
5 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5 reps
RPE 9.5
6
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
7
Preacher Curl (Barbell)
2
5 reps
RPE 9.5
8
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
9
Hammer Curl (Cable)
2
5 reps
RPE 9.5
10
Tricep Extension (Cable)
2
5 reps
RPE 9.5
11
Lateral Raise (Machine)
2
5 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
Chest Press (Machine)
2
5 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5 reps
RPE 9.5
6
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
7
Preacher Curl (Barbell)
2
5 reps
RPE 9.5
8
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
9
Hammer Curl (Cable)
2
5 reps
RPE 9.5
10
Tricep Extension (Cable)
2
5 reps
RPE 9.5
11
Lateral Raise (Machine)
2
5 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
Chest Press (Machine)
2
5 reps
RPE 9.5
5
Rear Delt Fly (Machine)
1
5 reps
RPE 9.5
6
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
7
Preacher Curl (Barbell)
2
5 reps
RPE 9.5
8
Tricep Dip (Bodyweight)
2
5-9 reps
RPE 9.5
9
Hammer Curl (Cable)
2
5 reps
RPE 9.5
10
Tricep Extension (Cable)
2
5 reps
RPE 9.5
11
Lateral Raise (Machine)
2
5 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 reps
RPE 9.5
5
Leg Extension
1
5 reps
RPE 9.5
6
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Abductor (Machine)
2
5-9 reps
RPE 9
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Abductor (Machine)
2
5-9 reps
RPE 9
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Abductor (Machine)
2
5-9 reps
RPE 9
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Abductor (Machine)
2
5-9 reps
RPE 9
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Abductor (Machine)
2
5-9 reps
RPE 9
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Abductor (Machine)
2
5-9 reps
RPE 9
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Abductor (Machine)
2
5-9 reps
RPE 9
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
Abs Crunch (Machine)
2
5-9 reps
RPE 8
7
Hanging Leg Raise
2
5-9 reps
RPE 8
8
Hip Abductor (Machine)
2
5-9 reps
RPE 9
Week 1
1 / 8 Weeks
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 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 4
1
Incline Chest Press (Machine)
2 Sets
5 Reps
@9.5
2
Chest Fly (Machine)
2 Sets
5 Reps
@9.5
3
Wide Grip Pull-Up
2 Sets
5-9 Reps
@9.5
4
Chest Press (Machine)
2 Sets
5 Reps
@9.5
5
Rear Delt Fly (Machine)
1 Set
5 Reps
@9.5
6
Chest Supported Row (Machine)
1 Set
5 Reps
@9.5
7
Preacher Curl (Barbell)
2 Sets
5 Reps
@9.5
8
Tricep Dip (Bodyweight)
2 Sets
5-9 Reps
@9.5
9
Hammer Curl (Cable)
2 Sets
5 Reps
@9.5
10
Tricep Extension (Cable)
2 Sets
5 Reps
@9.5
11
Lateral Raise (Machine)
2 Sets
5 Reps
@9.5
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
Abs Crunch (Machine)
2 Sets
5-9 Reps
@8
7
Hanging Leg Raise
2 Sets
5-9 Reps
@8
8
Hip Adductor (Machine)
2 Sets
5-9 Reps
@9
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 Reps
@9.5
5
Leg Extension
1 Set
5 Reps
@9.5
6
Abs Crunch (Machine)
2 Sets
5-9 Reps
@8
7
Hanging Leg Raise
2 Sets
5-9 Reps
@8
8
Hip Abductor (Machine)
2 Sets
5-9 Reps
@9