logo
BoostcampPNG

PPLPP HIGH INTENSITY

by elias v

Program Description

GET HUGE

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 07, 2025 06:26
  • Last Edited
    Sep 07, 2025 08:33
Muscle Engagement
Front
Back
MuscleSet
Chest
14.2%
Upper Back
12%
Triceps
11.3%
Biceps
10.3%
Front Delts
10.3%
Lats
9.4%
Middle Delts
7.8%
Rear Delts
6.1%
Quadriceps
4.4%
Hamstrings
4%
Glutes
3.6%
Calves
2.4%
Lower Back
1.9%
Forearms
1.3%
Abs
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 10
5
Leg Curl
1
15 reps
RPE 10
6
Straight Leg Calf Raise
2
AMRAP
RPE 10
7
Calf Raise (Leg Press)
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
15 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 10
6
Seated Dip (Machine)
2
8 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
8 reps
RPE 10
3
Lat Pulldown (Close Grip)
2
AMRAP
RPE 10
4
Standing Pullover (Cable)
1
AMRAP
RPE 10
5
Reverse Pec Deck
3
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
15 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
5
One Arm Lateral Raise (Cable)
2 Sets
AMRAP
@10
6
Seated Dip (Machine)
2 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 2
1
Seated Wide-Grip Row (Cable)
2 Sets
AMRAP
@10
2
Single Arm Iso Row
2 Sets
8 Reps
@10
3
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Reverse Pec Deck
3 Sets
AMRAP
@10
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Dumbbell)
2 Sets
AMRAP
@10
Day 3
1
Leg Extension
1 Set
20 Reps
@8
2
Hack Squat
2 Sets
8 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
AMRAP
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@10
5
Leg Curl
1 Set
15 Reps
@10
6
Straight Leg Calf Raise
2 Sets
AMRAP
@10
7
Calf Raise (Leg Press)
1 Set
20 Reps
@10
Day 4
1
Pec Deck (Machine)
2 Sets
15 Reps
@7
2
Bench Press (Barbell)
3 Sets
5 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
5
One Arm Lateral Raise (Cable)
2 Sets
AMRAP
@10
6
Seated Dip (Machine)
2 Sets
8 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
Day 5
1
Seated Wide-Grip Row (Cable)
2 Sets
AMRAP
@10
2
Single Arm Iso Row
2 Sets
8 Reps
@10
3
Lat Pulldown (Close Grip)
2 Sets
AMRAP
@10
4
Standing Pullover (Cable)
1 Set
AMRAP
@10
5
Reverse Pec Deck
3 Sets
AMRAP
@10
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
7
Preacher Curl (Dumbbell)
2 Sets
AMRAP
@10