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PPL For Cody

by Cody H.
1 athletes joined

Program Description

Faster Stronger & Conditioning

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 03, 2025 07:00
  • Last Edited
    Jun 18, 2025 11:38

Summary

**PPL For Cody** is a comprehensive 12-week program designed to maximize muscle growth and strength through a structured Push-Pull-Legs (PPL) split. Committing to six days a week, you'll engage in targeted exercises like Bulgarian Split Squats, Leg Presses, and Chest Supported Rows, ensuring a balanced approach to training all major muscle groups. This program is perfect for anyone looking to elevate their fitness routine while building endurance and power in a full gym setting. Get ready to push your limits and achieve your goals!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
6 reps
RPE 7
RPE 9
2
Leg Press
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Goblet Squat
2
12 reps
RPE 8
5
Leg Extension
3
6 reps
RPE 9
6
Leg Curl
3
6 reps
RPE 9
7
Hip Adductor (Machine)
3
12 reps
RPE 8
8
Hip Abductor (Machine)
3
12 reps
RPE 8
9
Cardio (Zone 2)
1
20 mins
RPE 6
10
Seated Calf Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6
RPE 9
2
Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
-
4
Shrug (Dumbbell)
4
10-14 reps
RPE 9
5
Upright Row (Cable)
3
8-12 reps
RPE 9
6
Hammer Curl (Cable)
3
8-12 reps
RPE 9
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
8
Concentration Curl
3
8-12 reps
RPE 9
9
Abs Crunch (Weighted)
4
8-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
4
12-15 reps
6-10 reps
RPE 6
RPE 9
2
Chest Fly (Cable)
5
8-10 reps
RPE 9
3
Shoulder YTWL
4
8-12 reps
RPE 8
4
Seated Front Raise
2
8-12 reps
RPE 8
5
Overhead Press (Machine)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
6-12 reps
RPE 9
8
Tricep Kickback
3
12-15 reps
RPE 8
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
10
VO2 Max Intervals
1
15-20 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
12 Reps
6 Reps
@7
@9
2
Leg Press
4 Sets
6 Reps
@9
3
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
4
Goblet Squat
2 Sets
12 Reps
@8
5
Leg Extension
3 Sets
6 Reps
@9
6
Leg Curl
3 Sets
6 Reps
@9
7
Hip Adductor (Machine)
3 Sets
12 Reps
@8
8
Hip Abductor (Machine)
3 Sets
12 Reps
@8
9
Cardio (Zone 2)
1 Set
20 mins
@6
10
Seated Calf Raise
4 Sets
12-15 Reps
@8
Day 2
1
Chest Supported Row (Machine)
1 Set
3 Sets
10 Reps
8 Reps
@6
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
-
4
Shrug (Dumbbell)
4 Sets
10-14 Reps
@9
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Hammer Curl (Cable)
3 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Concentration Curl
3 Sets
8-12 Reps
@9
9
Abs Crunch (Weighted)
4 Sets
8-15 Reps
@9
Day 3
1
Incline Chest Press (Machine)
1 Set
4 Sets
12-15 Reps
6-10 Reps
@6
@9
2
Chest Fly (Cable)
5 Sets
8-10 Reps
@9
3
Shoulder YTWL
4 Sets
8-12 Reps
@8
4
Seated Front Raise
2 Sets
8-12 Reps
@8
5
Overhead Press (Machine)
4 Sets
8-12 Reps
@9
6
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
@9
7
Tricep Pushdown (Cable)
4 Sets
6-12 Reps
@9
8
Tricep Kickback
3 Sets
12-15 Reps
@8
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
10
VO2 Max Intervals
1 Set
15-20 mins
@9
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
12 Reps
6 Reps
@7
@9
2
Leg Press
4 Sets
6 Reps
@9
3
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@9
4
Goblet Squat
2 Sets
12 Reps
@8
5
Leg Extension
3 Sets
6 Reps
@9
6
Leg Curl
3 Sets
6 Reps
@9
7
Hip Adductor (Machine)
3 Sets
12 Reps
@8
8
Hip Abductor (Machine)
3 Sets
12 Reps
@8
9
Cardio (Zone 2)
1 Set
20 mins
@6
10
Seated Calf Raise
4 Sets
12-15 Reps
@8
Day 5
1
Chest Supported Row (Machine)
1 Set
3 Sets
10 Reps
8 Reps
@6
@9
2
Lat Pulldown
3 Sets
6-8 Reps
@9
3
Chest Supported Row (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
-
4
Shrug (Dumbbell)
4 Sets
10-14 Reps
@9
5
Upright Row (Cable)
3 Sets
8-12 Reps
@9
6
Hammer Curl (Cable)
3 Sets
8-12 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
8
Concentration Curl
3 Sets
8-12 Reps
@9
9
Abs Crunch (Weighted)
4 Sets
8-15 Reps
@9
Day 6
1
Incline Chest Press (Machine)
1 Set
4 Sets
12-15 Reps
6-10 Reps
@6
@9
2
Chest Fly (Cable)
5 Sets
8-10 Reps
@9
3
Shoulder YTWL
4 Sets
8-12 Reps
@8
4
Seated Front Raise
2 Sets
8-12 Reps
@8
5
Overhead Press (Machine)
4 Sets
8-12 Reps
@9
6
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
@9
7
Tricep Pushdown (Cable)
4 Sets
6-12 Reps
@9
8
Tricep Kickback
3 Sets
12-15 Reps
@8
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
10
VO2 Max Intervals
1 Set
15-20 mins
@9