Program Description
Get stronger through shorter consistent workouts. Can be done as a beginner.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedAug 04, 2024 04:10
- Last EditedJul 01, 2025 08:37
Summary
Get ready to transform your physique with Stan’s PPL, a comprehensive 12-week program designed for serious lifters. This 6-day split focuses on the push, pull, and legs method, ensuring balanced muscle development and strength gains. Each workout includes a variety of exercises targeting major muscle groups, with an emphasis on compound movements like barbell squats and machine leg presses. Perfect for those looking to elevate their training intensity and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Shoulder Press (Machine)
5
5 reps
-
4
Incline Bench Press (Barbell)
3
8-12 reps
-
5
Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Rear Delt Fly (Machine)
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Shrug (Barbell)
5
5 reps
-
4
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Shrug (Barbell)
5
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Dip (Assisted)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-12 reps
-
3
Bench Press (Barbell)
5
5 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Incline Bench Press (Barbell)
3
8-12 reps
-
6A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
3
15-20 reps
-
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Deadlift (Barbell)
3
5 reps
-
4
Single Arm Rear Delt Cable Fly
3
8-12 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
8-12 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Deadlift (Barbell)
3
5 reps
-
5
Hammer Curl
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
-
RPE 8
7
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Cable Crunch
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)3 Sets
5 Reps
-
2
Leg Curl3 Sets
8-12 Reps
-
3
Leg Press3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)3 Sets
5 Reps
-
2
Leg Curl3 Sets
8-12 Reps
-
3
Leg Press3 Sets
8-12 Reps
-
4
Leg Extension3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
Day 1
1
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
2
Pec Fly (Dumbbell)3 Sets
8-12 Reps
-
3
Shoulder Press (Machine)5 Sets
5 Reps
-
4
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
5
Bench Press (Barbell)3 Sets
8-12 Reps
-
6A
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
-
6B
Lateral Raise (Cable)3 Sets
15-20 Reps
-
Day 4
1
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
2
Pec Fly (Dumbbell)3 Sets
8-12 Reps
-
3
Bench Press (Barbell)5 Sets
5 Reps
-
4
Shoulder Press (Machine)3 Sets
8-12 Reps
-
5
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
6A
Tricep Rope Push Down (Cable)3 Sets
8-12 Reps
-
6B
Lateral Raise (Cable)3 Sets
15-20 Reps
-
Day 2
1
Seated Row (Cable)3 Sets
8-12 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Rear Delt Fly (Machine)3 Sets
8-12 Reps
-
4
Shrug (Barbell)5 Sets
5 Reps
-
5
Hammer Curl3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 5
1
Seated Row (Cable)3 Sets
8-12 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Deadlift (Barbell)3 Sets
5 Reps
-
4
Rear Delt Fly (Machine)3 Sets
8-12 Reps
-
5
Hammer Curl3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@7