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AthLeanX PPL + Upper 1.2

by CESD.220

Program Description

The program is a six days per week pull, push legs split. The goal of this split is to maximize hypertrophy through overloading and a lot of volume. Every day is designed in the same kind of way. The first exercise is a heavy loading exercise with around 6 reps. The movements after that are designed to targets the muscles on each specific day. Further the workout, the more repetitions the exercises contains. The workout ends with a corrective/injury prevention exercise. On push and pull day you will train and superset the biceps and the triceps to get additional volume for the arms. The links to the videos: Pull: https://www.youtube.com/watch?v=IOl42YpK_Es&t=330s&pp=2AHKApACAQ%3D%3D Push: https://www.youtube.com/watch?v=HE45jVN7XKM Legs: https://www.youtube.com/watch?v=X6H4l9R3DnY

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 05, 2025 07:10
  • Last Edited
    Jul 10, 2025 01:20

Summary

Unlock your strength potential with the AthLeanX PPL + Upper 1.2 program, a comprehensive 16-week training plan designed for serious lifters. This 4-day split focuses on push, pull, and leg workouts, integrating compound and isolation exercises to maximize muscle growth and enhance overall performance. Each session emphasizes proper form and intensity, ensuring you challenge yourself while minimizing the risk of injury. Join now to transform your physique and build the strength you’ve always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Straight Arm Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Face Pull
3
8-15 reps
RPE 6-9
7A
Preacher Curl (EZ Bar)
3
AMRAP
RPE 8
7B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
8
Angels and Devils
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Straight Arm Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Face Pull
3
8-15 reps
RPE 6-9
7A
Preacher Curl (EZ Bar)
3
AMRAP
RPE 8
7B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
8
Angels and Devils
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Straight Arm Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Face Pull
3
8-15 reps
RPE 6-9
7A
Preacher Curl (EZ Bar)
3
AMRAP
RPE 8
7B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
8
Angels and Devils
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Straight Arm Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Face Pull
3
8-15 reps
RPE 6-9
7A
Preacher Curl (EZ Bar)
3
AMRAP
RPE 8
7B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
8
Angels and Devils
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Straight Arm Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Face Pull
3
8-15 reps
RPE 6-9
7A
Preacher Curl (EZ Bar)
3
AMRAP
RPE 8
7B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
8
Angels and Devils
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Straight Arm Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Face Pull
3
8-15 reps
RPE 6-9
7A
Preacher Curl (EZ Bar)
3
AMRAP
RPE 8
7B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
8
Angels and Devils
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Straight Arm Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Face Pull
3
8-15 reps
RPE 6-9
7A
Preacher Curl (EZ Bar)
3
AMRAP
RPE 8
7B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
8
Angels and Devils
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5
Straight Arm Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Face Pull
3
8-15 reps
RPE 6-9
7A
Preacher Curl (EZ Bar)
3
AMRAP
RPE 8
7B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
8
Angels and Devils
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Row (Machine)
4
8-10 reps
RPE 8
6A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
6B
Waiter’s curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Row (Machine)
4
8-10 reps
RPE 8
6A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
6B
Waiter’s curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Row (Machine)
4
8-10 reps
RPE 8
6A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
6B
Waiter’s curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Row (Machine)
4
8-10 reps
RPE 8
6A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
6B
Waiter’s curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Row (Machine)
4
8-10 reps
RPE 8
6A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
6B
Waiter’s curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Row (Machine)
4
8-10 reps
RPE 8
6A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
6B
Waiter’s curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Row (Machine)
4
8-10 reps
RPE 8
6A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
6B
Waiter’s curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5
Seated Row (Machine)
4
8-10 reps
RPE 8
6A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
6B
Waiter’s curl
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Leg Extension
3
12-15 reps
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Leg Extension
3
12-15 reps
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Leg Extension
3
12-15 reps
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Leg Extension
3
12-15 reps
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Leg Extension
3
12-15 reps
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Leg Extension
3
12-15 reps
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Leg Extension
3
12-15 reps
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
6
Leg Extension
3
12-15 reps
RPE 9
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10 reps
10 reps
RPE 6
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
4
T-Bar Row
2
6-10 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
7
Face Pull
3
8-15 reps
RPE 6-9
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
4
Dumbbell High Pull
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5
Straight Arm Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Face Pull
3 Sets
8-15 Reps
@6-9
7A
Preacher Curl (EZ Bar)
3 Sets
AMRAP
@8
7B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@6.5
8
Angels and Devils
2 Sets
15 Reps
@8
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7
@7.5
@8
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
5
Seated Row (Machine)
4 Sets
8-10 Reps
@8
6A
Tricep Extension (Dumbbell)
3 Sets
AMRAP
@9
6B
Waiter’s curl
3 Sets
10 Reps
@9
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@9
5
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
6
Leg Extension
3 Sets
12-15 Reps
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
Day 4
1
Wide Grip Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@6
@8
2
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@8-10
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
4
T-Bar Row
2 Sets
6-10 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8
6A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
6B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
7
Face Pull
3 Sets
8-15 Reps
@6-9