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PPL

by Oliver.
1 athletes joined

Program Description

…

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 18, 2025 05:27
  • Last Edited
    Oct 26, 2025 09:44

Summary

Unleash your potential with this comprehensive 16-week Push-Pull-Legs (PPL) program designed for serious lifters. Training five days a week, you'll focus on building strength and muscle through a balanced mix of compound and isolation exercises. Each session is meticulously crafted to target specific muscle groups, ensuring you maximize gains while minimizing fatigue. With a full gym setup, you'll have access to a variety of equipment to keep your workouts dynamic and engaging. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.1%
Front Delts
12%
Upper Back
10.4%
Biceps
9.7%
Chest
9.7%
Lats
9%
Middle Delts
6%
Quadriceps
5.1%
Hamstrings
5.1%
Glutes
3.7%
Rear Delts
3.5%
Abs
2.6%
Forearms
2.1%
Lower Back
1.9%
Adductors
1.9%
Calves
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
3-6 reps
3-6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
2
3-6 reps
3-6 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
4-8 reps
3-6 reps
3-6 reps
3-6 reps
40%
60%
80%
90%
2
Shoulder Press (Machine)
1
1
2
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
3
Incline Bench Press (Smith Machine)
1
2
1
4-8 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
4
JM Press (Smith Machine)
3
4-8 reps
RPE 10
5
Lateral Raise (Cable)
3
12-15 reps
RPE 10
6
Single Arm Pushdown
1
2
3-6 reps
3-6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
3
6-10 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
3-6 reps
3-6 reps
3-6 reps
RPE 5
RPE 9
RPE 10
2
T-Bar Row
2
1
3-6 reps
3-6 reps
RPE 9
RPE 10
3
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Bicep Curl (Machine)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 5
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
1
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Chest Fly (Machine)
1
3
8-12 reps
8-12 reps
RPE 5
RPE 10
3
Seated Military Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
JM Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 5
RPE 10
5
Single Arm Pushdown
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 9
RPE 10
2
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Face Pull
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bayesian Curl
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
3
Leg Extension
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Calf Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
2
8-12 reps
8-12 reps
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
4-8 Reps
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
40%
60%
80%
80%
90%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
3-6 Reps
@5
@9
@10
@10
3
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
4-8 Reps
3-6 Reps
3-6 Reps
@5
@9
@10
4
JM Press (Smith Machine)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@10
@10
@10
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
6
Single Arm Pushdown
1 Set
2 Sets
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@9
@10
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
1 Set
3-6 Reps
3-6 Reps
3-6 Reps
@5
@9
@10
2
T-Bar Row
2 Sets
1 Set
3-6 Reps
3-6 Reps
@9
@10
3
Rear Delt Fly (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Lat Pulldown (Single Arm)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@10
@10
Day 3
1
Chest Press (Machine)
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5
@9
@10
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@5
@10
@10
@10
3
Seated Military Press (Smith Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
JM Press (Smith Machine)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@5
@10
@10
5
Single Arm Pushdown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@5
@9
@10
2
Cable Low Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@10
@10
4
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Bayesian Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Hack Squat
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@5
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@5
@8
@9
3
Leg Extension
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
4
Calf Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@9
5
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Hip Adductor (Machine)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@9
@10