logo
BoostcampPNG

PPL + Core

by Warren Coleman

Program Description

Abandon All Hope Ye Who Enter Here

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2026 01:05
  • Last Edited
    Feb 17, 2026 01:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Front Delts
11.9%
Abs
10.5%
Chest
9.4%
Quadriceps
7.8%
Glutes
6.4%
Biceps
5.8%
Forearms
5.3%
Upper Back
5%
Lats
5%
Middle Delts
4.4%
Other
4.4%
Hamstrings
4.2%
Adductors
2.5%
Calves
1.7%
Abductors
1.7%
Rear Delts
1.1%
Lower Back
0.8%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Cable)
3
10 reps
RPE 10
3
Chest Press (Machine)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
10 reps
RPE 10
5
Shoulder Press (Machine)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
10 reps
RPE 10
2
Preacher Curl (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Cable)
4
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Pull-Up (Bodyweight)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Roller
4
10 reps
RPE 10
2
Russian Twist
4
10 reps
RPE 10
3
Plank with Shoulder Taps
4
RPE 10
4
Box Jump
4
10 reps
RPE 10
5
Push Up
4
10 reps
RPE 10
6
Dead Hang
4
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Seated Calf Raise
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Hip Thrust (Barbell)
3
10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
Day 2
1
Ab Roller
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
2
Russian Twist
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
3
Plank with Shoulder Taps
1 Set
1 Set
1 Set
1 Set
@10
@10
@10
@10
4
Box Jump
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
5
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
6
Dead Hang
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
Day 3
1
Bayesian Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2
Preacher Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 4
1
Ab Roller
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
2
Russian Twist
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
3
Plank with Shoulder Taps
1 Set
1 Set
1 Set
1 Set
@10
@10
@10
@10
4
Box Jump
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
5
Push Up
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
6
Dead Hang
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
7
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10