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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
    Jun 18, 2025 09:15

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.
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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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lu Raise
3
10-20 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
2A
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
3
Bench Press (Close Grip)
2
5-10 reps
RPE 7.5
4
Bent Over Row (Barbell)
3
6-12 reps
RPE 7-8
5A
Shoulder Press (Plate Loaded)
2
10-15 reps
RPE 10
5B
Wrist Curls
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10-20 reps
RPE 10
2
Leg Extension
2
15-30 reps
RPE 6
3
Squat (Barbell)
3
5-10 reps
RPE 7-8
4
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 9
5
Good Morning
3
6-12 reps
RPE 8
6
Lying Leg Curl
2
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Wrist Curls
3 Sets
10-20 Reps
@10
1B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8.5-9.5
2
Bench Press (Close Grip)
2 Sets
5-10 Reps
@7
3
Bench Press (Paused)
2 Sets
3-6 Reps
@10
4
Incline Bench Press (Smith Machine)
4 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
5-12 Reps
@8.5
Day 2
1A
Lu Raise
4 Sets
10-20 Reps
@10
1B
Hammer Curl
3 Sets
10-15 Reps
@8.5
2A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2B
Rear Delt Fly (Dumbbell)
3 Sets
15-25 Reps
@10
3
Kroc Row
3 Sets
10-15 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-15 Reps
@10
5
Trap Bar Power Shrug
3 Sets
15-20 Reps
@10
Day 3
1
Seated Calf Raise
3 Sets
10-20 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@8-9
3A
Lying Leg Curl
3 Sets
10-15 Reps
@10
3B
Leg Extension
2 Sets
15-30 Reps
@6
4
Squat (Barbell)
3 Sets
5-10 Reps
@7-8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
8-15 Reps
@9
Day 5
1
Seated Calf Raise
3 Sets
10-20 Reps
@10
2
Leg Extension
2 Sets
15-30 Reps
@6
3
Squat (Barbell)
3 Sets
5-10 Reps
@7-8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-15 Reps
@9
5
Good Morning
3 Sets
6-12 Reps
@8
6
Lying Leg Curl
2 Sets
10-15 Reps
@10
Day 4
1A
Lu Raise
3 Sets
10-20 Reps
@10
1B
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
2A
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@10
2B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
3
Bench Press (Close Grip)
2 Sets
5-10 Reps
@7.5
4
Bent Over Row (Barbell)
3 Sets
6-12 Reps
@7-8
5A
Shoulder Press (Plate Loaded)
2 Sets
10-15 Reps
@10
5B
Wrist Curls
3 Sets
10-20 Reps
@10