logo
BoostcampPNG

Personal 5 day (PPLUA)

by Mattias Somers

Program Description

-

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Muscle & Sculpting, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 06, 2026 05:27
  • Last Edited
    Feb 19, 2026 06:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
11.4%
Biceps
11.4%
Upper Back
10.7%
Chest
10.5%
Lats
8.3%
Middle Delts
6%
Quadriceps
5.6%
Hamstrings
5.3%
Forearms
4.5%
Glutes
3.8%
Abs
3.1%
Rear Delts
2.4%
Adductors
1.3%
Calves
1%
Lower Back
0.7%
Abductors
0.2%
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
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Neutral Grip Dumbbell Bench Press
3
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
2
15-20 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
6-8 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown
2
8-12 reps
RPE 9
3
Underhand Lat Pulldown
2
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
1
8-12 reps
12-15 reps
RPE 9
RPE 9
7
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Press
4
10-12 reps
RPE 8
4
Leg Curl
4
12-15 reps
RPE 8
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Raises (Weighted)
2
10-12 reps
RPE 8
4
Peterson Step Down
2
10-12 reps
RPE 8
5
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 8
6
Single Leg Calf Raise (Weighted)
2
15-20 reps
RPE 9
7
Leg Curl
3
12-15 reps
RPE 8
8
Leg Extension
3
12-15 reps
RPE 9
9
Cable Crunch
2
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 9
3
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Incline Chest Fly (Dumbbell)
2
10-12 reps
RPE 9
6
Chest Fly (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Bicep Curl (Cable)
3
8-12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 9
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
9
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Neutral Grip Dumbbell Bench Press
3 Sets
10-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@9
4
Chest Fly (Cable)
3 Sets
10-12 Reps
@9
5
Lateral Raise (Cable)
2 Sets
15-20 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
Day 2
1
Bent Over Row (Barbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@9
@9
2
Lat Pulldown
2 Sets
8-12 Reps
@9
3
Underhand Lat Pulldown
2 Sets
8-12 Reps
@9
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-12 Reps
12-15 Reps
@9
@9
7
Hammer Curl (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Press
4 Sets
10-12 Reps
@8
4
Leg Curl
4 Sets
12-15 Reps
@8
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
6
Cable Crunch
2 Sets
25 Reps
@9
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@9
3
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Incline Chest Fly (Dumbbell)
2 Sets
10-12 Reps
@9
6
Chest Fly (Machine)
2 Sets
10-12 Reps
@9
7
Seated Row (Cable)
3 Sets
8-12 Reps
@9
Day 5
1
Overhead Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9
@9
3
Face Pull
3 Sets
12-15 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@9
8
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@9
9
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@9
10
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@9