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BoostcampPNG

Tenbux PPLPPL

by Jared Tuttle

Program Description

$10

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 10, 2025 01:49
  • Last Edited
    Sep 10, 2025 02:51
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Hamstrings
10.1%
Middle Delts
9.6%
Triceps
8.6%
Abs
8.4%
Lats
8.2%
Quadriceps
7.7%
Front Delts
7.6%
Glutes
7.6%
Biceps
7.5%
Chest
5%
Rear Delts
4.6%
Lower Back
2.9%
Forearms
0.9%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5+ reps
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
5
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
6-8 reps
RPE 9
2A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
2B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
5+ reps
RPE 9
2
Dumbbell Row
1
5+ reps
RPE 10
3
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
RPE 9
2
Pendulum Squat
1
5+ reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Hamstring Curl
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
2A
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
2B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
4B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5
Cable Crunch
3 Sets
10-15 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
5+ Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@9
Day 3
1
Pendulum Squat
2 Sets
5 Reps
@9
2
Pendulum Squat
1 Set
5+ Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Machine)
3 Sets
6-8 Reps
@9
2A
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
2B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
4A
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
4B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
5
Cable Crunch
3 Sets
10-15 Reps
@9
Day 5
1
Dumbbell Row
4 Sets
5+ Reps
@9
2
Dumbbell Row
1 Set
5+ Reps
@10
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@9
6
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@9
Day 6
1
Pendulum Squat
2 Sets
5 Reps
@9
2
Pendulum Squat
1 Set
5+ Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
10-15 Reps
@9