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AthLeanX PPL

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25 athletes joined

Program Description

The program is a six days per week pull, push legs split. The goal of this split is to maximize hypertrophy through overloading and a lot of volume. Every day is designed in the same kind of way. The first exercise is a heavy loading exercise with around 6 reps. The movements after that are designed to targets the muscles on each specific day. Further the workout, the more repetitions the exercises contains. The workout ends with a corrective/injury prevention exercise. On push and pull day you will train and superset the biceps and the triceps to get additional volume for the arms. The links to the videos: Pull: https://www.youtube.com/watch?v=IOl42YpK_Es&t=330s&pp=2AHKApACAQ%3D%3D Push: https://www.youtube.com/watch?v=HE45jVN7XKM Legs: https://www.youtube.com/watch?v=X6H4l9R3DnY

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 07, 2025 07:18
  • Last Edited
    Jul 07, 2025 03:28

Summary

Transform your physique with the AthLeanX PPL program, a comprehensive 16-week journey designed for serious lifters. With three focused training days each week, you'll tackle a balanced mix of push, pull, and leg workouts that emphasize strength, hypertrophy, and functional fitness. Each session is packed with expertly crafted exercises like the Snatch Deadlift and Weighted Pull-Up, ensuring you challenge your muscles and maximize gains. Get ready to build strength, enhance your physique, and elevate your performance with a structured approach that delivers results.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@7.5
3
Pullover (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dumbbell High Pull
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
5B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@6.5
6
Angels and Devils
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
2
Cable Crossover
3 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
5A
Tricep Extension (Dumbbell)
3 Sets
AMRAP
@9
5B
Waiter’s curl
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@7
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
4
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
5
Glute Bridge (Bodyweight)
3 Sets
AMRAP
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8