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Simple PPLUL

by Siegfried M.
7 athletes joined

Program Description

The purpose is to give lifters a staple program that requires effort but what you give you get. Lifters will not have to worry about over complicating their training with unusual movements. They will also not have to worry about feeling unsatisfied after a workout because of too little volume or too much isolation.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    140 minutes
  • Created
    Sep 09, 2024 04:13
  • Last Edited
    Jul 15, 2025 05:40

Summary

Unlock your strength with the Simple PPLUL program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. With five days of targeted workouts each week, you'll engage in a balanced blend of push, pull, legs, and upper body exercises, ensuring full-body development. This program incorporates supersets to maximize efficiency and intensity, helping you build muscle and boost endurance. Whether you're a seasoned lifter or just starting out, Simple PPLUL will guide you to achieve your fitness goals with confidence and consistency.

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
3
10-20 reps
RPE 10
1B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
2
Bench Press (Close Grip)
2
5-10 reps
RPE 7
3
Bench Press (Paused)
2
3-6 reps
RPE 10
4
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
5-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
12-15 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Close Grip)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9.5
5
Hammer Curl
4
20-30 reps
RPE 10
6A
Tricep Rope Push Down (Cable)
2
10-20 reps
RPE 10
6B
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
4
10-20 reps
RPE 10
1B
Hammer Curl
3
10-15 reps
RPE 8.5
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 10
2B
Rear Delt Fly (Dumbbell)
3
15-25 reps
RPE 10
3
Kroc Row
3
10-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 10
5
Trap Bar Power Shrug
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
8-12 reps
RPE 10
2
Pull-Up (Weighted)
2
8-12 reps
RPE 10
3A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
3B
Concentration Curl
3
AMRAP
RPE 10
4
Bent Over Row (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
5
Rear Delt Row
4
15-20 reps
RPE 10
6
Bicep Curl (Cable)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 8-9
3A
Lying Leg Curl
3
10-15 reps
RPE 10
3B
Leg Extension
2
15-30 reps
RPE 6
4
Squat (Barbell)
3
5-10 reps
RPE 7-8
5
Bulgarian Split Squat (Dumbbell)
2
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
3
Squat (Barbell)
1
20 reps
50%
4
Platz Squat
3
15 reps
RPE 7.5-9
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
3
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-12 reps
RPE 10
2
Dip (Weighted)
2
8-12 reps
RPE 10
3
Bench Press (Dumbbell)
2
1
2
15 reps
10 reps
6 reps
60%
68%
75%
4
Pullover (EZ Bar)
1
1
1
1
8 reps
6 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
4
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
50%
2
Front Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
15 reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
65%
70%
4
Seated Row (Cable)
4
12-15 reps
RPE 10
5
Leg Extension
4
6-8 reps
RPE 10
6
Lying Leg Curl
4
6-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Military Press (Barbell)
2 Sets
12-15 Reps
@9
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
1 Set
1 Set
10-15 Reps
8-12 Reps
6-8 Reps
@9
@9
@9
3
Bench Press (Close Grip)
2 Sets
1 Set
2 Sets
15 Reps
10 Reps
6 Reps
60%
68%
75%
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8.5-9.5
5
Hammer Curl
4 Sets
20-30 Reps
@10
6A
Tricep Rope Push Down (Cable)
2 Sets
10-20 Reps
@10
6B
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
8-12 Reps
@10
2
Pull-Up (Weighted)
2 Sets
8-12 Reps
@10
3A
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@10
3B
Concentration Curl
3 Sets
AMRAP
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
2 Sets
15 Reps
10 Reps
6 Reps
60%
68%
75%
5
Rear Delt Row
4 Sets
15-20 Reps
@10
6
Bicep Curl (Cable)
2 Sets
20 Reps
@10
Day 3
1
Lying Leg Curl
1 Set
15-20 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
2 Sets
15 Reps
10 Reps
6 Reps
60%
68%
75%
3
Squat (Barbell)
1 Set
20 Reps
50%
4
Platz Squat
3 Sets
15 Reps
@7.5-9
5
Leg Extension
4 Sets
6-8 Reps
@10
6
Lying Leg Curl
3 Sets
6-8 Reps
@10
Day 4
1
Pull-Up (Weighted)
4 Sets
8-12 Reps
@10
2
Dip (Weighted)
2 Sets
8-12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
2 Sets
15 Reps
10 Reps
6 Reps
60%
68%
75%
4
Pullover (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
15 Reps
@9
@9
@9
@9
5
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl (Cable)
4 Sets
20 Reps
@9
Day 5
1
Squat (Barbell)
1 Set
20 Reps
50%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
15 Reps
65%
70%
80%
55%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
60%
65%
70%
4
Seated Row (Cable)
4 Sets
12-15 Reps
@10
5
Leg Extension
4 Sets
6-8 Reps
@10
6
Lying Leg Curl
4 Sets
6-8 Reps
@10