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PPLPP

by Landon R.
1 athletes joined

Program Description

This is a Push Pull Legs with only one leg day. Emphasis on more simple bodybuilding movements and exercise that everyone knows and utilizes. PS: There is only one leg day because I have naturally big legs and I don't need them to be any bigger. So if you have small legs add in another leg day.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 28, 2024 04:25
  • Last Edited
    Jun 18, 2025 08:30

Summary

Transform your physique with the PPLPP program, a comprehensive 12-week journey designed for serious lifters. Comprising five days of targeted training each week, this program emphasizes a push-pull-leg split, ensuring balanced development across all major muscle groups. Each session features a mix of compound and isolation exercises, including barbell bench presses, weighted dips, and barbell rows, tailored to maximize strength and muscle gains. Equip yourself with the tools for success and watch your body evolve as you commit to this structured regimen!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 10
3
Leg Press
3
8-12 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Lying Leg Curl
3
8-12 reps
RPE 10
6
Seated Calf Raise
3
8-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Chest Fly (Machine)
3
8-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Tricep Extension (Cable)
3
12-15 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Single Arm Row (Cable)
3
8-12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Dip (Weighted)
3 Sets
8-12 Reps
@10
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
Day 2
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Single Arm Row (Cable)
3 Sets
8-12 Reps
@10
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Bicep Curl (Cable)
3 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@10
2
Squat (Barbell)
3 Sets
8-12 Reps
@10
3
Leg Press
3 Sets
8-12 Reps
@10
4
Leg Extension
3 Sets
8-12 Reps
@10
5
Lying Leg Curl
3 Sets
8-12 Reps
@10
6
Seated Calf Raise
3 Sets
8-12 Reps
@10
7
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Dip (Weighted)
3 Sets
8-12 Reps
@10
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
6
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
Day 5
1
Barbell Row
3 Sets
8-12 Reps
@10
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Single Arm Row (Cable)
3 Sets
8-12 Reps
@10
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Bicep Curl (Cable)
3 Sets
12-15 Reps
@10