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PPLPPL 2x Frq, Str&Hyp

by Abdulla Almusabi

Program Description

0 - 1 reps in reserve in all sets (RIR)and every exercise must follow dynamic double progression except told other wise IMPORTANT: all the exercises can be switched out to your preferred exercise, for example if you dont have a abs machine, just do any other available alternative Also Neck curl is actually lateral neck flexion. Resting period should be from 3 - 6 minutes! Also if youre genuinely tired/fatigued, dont be afraid of deleting an entire exercise you just don’t want to train, sometimes after finishing all leg exercises, i dont want to do abs or adductors so i delete it from my day which is fine!, listen to your body and go as hard as you can. And sometimes i even add MORE sets because i feel like i want to do more since i love lifting, and thats the most important part, adjust till it makes you LOVE lifting, enjoy the hard process, the callous hands, the sweat, the pump.. enjoy it all, you got this.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 17, 2025 01:04
  • Last Edited
    Feb 08, 2026 09:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.5%
Upper Back
9.3%
Front Delts
8.7%
Chest
8.3%
Biceps
8%
Quadriceps
7.6%
Hamstrings
6.6%
Lats
6.5%
Glutes
6.4%
Neck
5.7%
Middle Delts
4.5%
Forearms
4.5%
Adductors
4%
Abs
3.3%
Rear Delts
2.7%
Abductors
2.4%
Calves
1.9%
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ON THE BOOSTCAMP APP FOR FREE
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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 Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lu Raise
2
-
6A
Neck Extension
2
-
6B
Neck Flexion
2
-
6C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 7.5
5
Lu Raise
2
-
6A
Neck Curl
2
-
6B
Neck Flexion
2
-
6C
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 8
5
Lu Raise
2
-
6A
Neck Curl
2
-
6B
Neck Flexion
2
-
6C
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3-4 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Lu Raise
2
-
6A
Neck Curl
2
-
6B
Neck Flexion
2
-
6C
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lu Raise
2
-
6A
Neck Extension
2
-
6B
Neck Flexion
2
-
6C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 7.5
5
Lu Raise
2
-
6A
Neck Curl
2
-
6B
Neck Flexion
2
-
6C
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 8
5
Lu Raise
2
-
6A
Neck Curl
2
-
6B
Neck Flexion
2
-
6C
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3-4 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Lu Raise
2
-
6A
Neck Curl
2
-
6B
Neck Flexion
2
-
6C
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lu Raise
2
-
6A
Neck Extension
2
-
6B
Neck Flexion
2
-
6C
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 7.5
5
Lu Raise
2
-
6A
Neck Curl
2
-
6B
Neck Flexion
2
-
6C
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4-6 reps
RPE 8.5
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 9.5
RPE 8
5
Lu Raise
2
-
6A
Neck Curl
2
-
6B
Neck Flexion
2
-
6C
Neck Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
3-4 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
1
5-8 reps
5-8 reps
RPE 10
RPE 9
5
Lu Raise
2
-
6A
Neck Curl
2
-
6B
Neck Flexion
2
-
6C
Neck Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Bicep Curl (Machine)
2
-
3A
Chest Supported Row (Dumbbell)
4
RPE 8
3B
Kelso Shrug
4
RPE 8
4
Hammer Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Bayesian Curl
2
-
8
Forearm Supenation & Rises
4
-
9
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9.5
10
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Bicep Curl (Machine)
2
-
3A
Chest Supported Row (Dumbbell)
5
5-8 reps
RPE 8
3B
Kelso Shrug
5
5-8 reps
RPE 8
4
Hammer Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Bayesian Curl
2
-
8
Forearm Supenation & Rises
4
-
9
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9.5
10
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Bicep Curl (Machine)
2
-
3A
Chest Supported Row (Dumbbell)
6
4-6 reps
RPE 8.5
3B
Kelso Shrug
6
4-6 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Bayesian Curl
2
-
8
Forearm Supenation & Rises
4
-
9
Preacher Curl (Dumbbell)
2
RPE 9.5
10
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Bicep Curl (Machine)
2
-
3A
Chest Supported Row (Dumbbell)
7
3-4 reps
RPE 9.5
3B
Kelso Shrug
7
3-4 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Bayesian Curl
2
-
8
Forearm Supenation & Rises
4
-
9
Preacher Curl (Dumbbell)
2
RPE 9.5
10
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Wrist Curls
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Standing Pullover (Cable)
2
-
6
Bayesian Curl
2
-
7
Forearm Supenation & Rises
4
-
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9.5
9
Lat Pulldown
2
-
10
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Bicep Curl (Machine)
2
-
3A
Chest Supported Row (Dumbbell)
6
4-6 reps
RPE 8.5
3B
Kelso Shrug
6
4-6 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Bayesian Curl
2
-
8
Forearm Supenation & Rises
4
-
9
Preacher Curl (Dumbbell)
2
RPE 9.5
10
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Bicep Curl (Machine)
2
-
3A
Chest Supported Row (Dumbbell)
7
3-4 reps
RPE 9.5
3B
Kelso Shrug
7
3-4 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Bayesian Curl
2
-
8
Forearm Supenation & Rises
4
-
9
Preacher Curl (Dumbbell)
2
RPE 9.5
10
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Wrist Curls
2
-
4
Hammer Curl (Dumbbell)
2
-
5
Standing Pullover (Cable)
2
-
6
Bayesian Curl
2
-
7
Forearm Supenation & Rises
4
-
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9.5
9
Lat Pulldown
2
-
10
Bicep Curl (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Bicep Curl (Machine)
2
-
3A
Chest Supported Row (Dumbbell)
6
4-6 reps
RPE 8.5
3B
Kelso Shrug
6
4-6 reps
RPE 8.5
4
Hammer Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Bayesian Curl
2
-
8
Forearm Supenation & Rises
4
-
9
Preacher Curl (Dumbbell)
2
RPE 9.5
10
Lat Pulldown
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Bicep Curl (Machine)
2
-
3A
Chest Supported Row (Dumbbell)
7
3-4 reps
RPE 9.5
3B
Kelso Shrug
7
3-4 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
-
5
Wrist Curls
2
-
6
Standing Pullover (Cable)
2
-
7
Bayesian Curl
2
-
8
Forearm Supenation & Rises
4
-
9
Preacher Curl (Dumbbell)
2
RPE 9.5
10
Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 8.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4-6 reps
RPE 8.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-4 reps
RPE 9.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 8.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4-6 reps
RPE 8.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-4 reps
RPE 9.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 7.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5-8 reps
RPE 8.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4-6 reps
RPE 8.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-4 reps
RPE 9.5
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Dip (Assisted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 8
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-8 reps
RPE 8.5
2
Dip (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 8
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
-
8A
Neck Curl
2
-
8B
Neck Flexion
2
-
8C
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4-6 reps
RPE 9
2
Dip (Assisted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 10
RPE 9
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
-
8A
Neck Curl
2
-
8B
Neck Flexion
2
-
8C
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
3-4 reps
RPE 9.5
2
Dip (Assisted)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 9
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
-
8A
Neck Curl
2
-
8B
Neck Flexion
2
-
8C
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 8
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-8 reps
RPE 8.5
2
Dip (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 8
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
-
8A
Neck Curl
2
-
8B
Neck Flexion
2
-
8C
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4-6 reps
RPE 9
2
Dip (Assisted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 10
RPE 9
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
-
8A
Neck Curl
2
-
8B
Neck Flexion
2
-
8C
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
3-4 reps
RPE 9.5
2
Dip (Assisted)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 9
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
-
8A
Neck Curl
2
-
8B
Neck Flexion
2
-
8C
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7.5
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
RPE 8
8A
Neck Extension
2
-
8B
Neck Flexion
2
-
8C
Neck Curl
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5-8 reps
RPE 8.5
2
Dip (Assisted)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 8
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
-
8A
Neck Curl
2
-
8B
Neck Flexion
2
-
8C
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
6
4-6 reps
RPE 9
2
Dip (Assisted)
1
1
1
4-6 reps
4-6 reps
4-6 reps
RPE 9.5
RPE 10
RPE 9
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
-
8A
Neck Curl
2
-
8B
Neck Flexion
2
-
8C
Neck Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
7
3-4 reps
RPE 9.5
2
Dip (Assisted)
2
1
4-6 reps
4-6 reps
RPE 10
RPE 9
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
2
-
6
Lateral Raise (Dumbbell)
2
-
7
Incline Bench Press (Dumbbell)
2
AMRAP
-
8A
Neck Curl
2
-
8B
Neck Flexion
2
-
8C
Neck Extension
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
4
RPE 7.5
2B
Kelso Shrug
4
RPE 7.5
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
4
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
5
4-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
RPE 9.5
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
6
3-4 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
4
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
5
4-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
RPE 9.5
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
6
3-4 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
3
8-10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
4
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
5
4-6 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
RPE 9.5
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Sumo Deadlift (Barbell)
6
3-4 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
2
-
6
Leg Extension
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
2
-
6
Leg Extension
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
2
-
6
Leg Extension
2
-
7
Abs Crunch (Machine)
2
AMRAP
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Abductor (Machine)
2
-
5
Hip Adductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
4 Sets
8-10 Reps
@7.5
2
Seated Hamstring Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-
7
Abs Crunch (Machine)
2 Sets
-
Day 6
1
Leg Press (45 Degrees)
2 Sets
-
2
Calf Raise (Machine)
2 Sets
-
3
Hip Abductor (Machine)
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Seated Hamstring Curl
2 Sets
-
6
Leg Extension
2 Sets
-
7
Abs Crunch (Machine)
2 Sets
AMRAP
@7.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@7.5
2
Dip (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
3
Tricep Rope Push Down (Cable)
2 Sets
-
4
Chest Fly (Cable)
2 Sets
-
5
Single Arm Rear Delt Cable Fly
2 Sets
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
@8
8A
Neck Extension
2 Sets
-
8B
Neck Flexion
2 Sets
-
8C
Neck Curl
2 Sets
-
Day 1
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7.5
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Single Arm Rear Delt Cable Fly
2 Sets
-
4
Dip (Assisted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
5
Lu Raise
2 Sets
-
6A
Neck Extension
2 Sets
-
6B
Neck Flexion
2 Sets
-
6C
Neck Curl
2 Sets
-
Day 5
1
Wide Grip Lat Pulldown
2 Sets
-
2A
Chest Supported Row (Dumbbell)
4 Sets
@7.5
2B
Kelso Shrug
4 Sets
@7.5
3
Standing Pullover (Cable)
2 Sets
-
4
Bicep Curl (Machine)
2 Sets
-
5
Sumo Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
Day 2
1
Bicep Curl (EZ Bar)
2 Sets
-
2
Bicep Curl (Machine)
2 Sets
-
3A
Chest Supported Row (Dumbbell)
4 Sets
@8
3B
Kelso Shrug
4 Sets
@8
4
Hammer Curl (Dumbbell)
2 Sets
-
5
Wrist Curls
2 Sets
-
6
Standing Pullover (Cable)
2 Sets
-
7
Bayesian Curl
2 Sets
-
8
Forearm Supenation & Rises
4 Sets
-
9
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@9.5
10
Lat Pulldown
2 Sets
-