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BoostcampPNG

PPLUL + abs + cardio

by Александър Стефанов

Program Description

123

Program Overview

  • Program Length
    8 weeks
  • Created
    Jul 19, 2025 06:59
  • Last Edited
    Jul 19, 2025 09:12

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.
Muscle Engagement
Front
Back
MuscleSet
Abs
13.6%
Triceps
10.9%
Front Delts
9.6%
Chest
9.1%
Upper Back
8.9%
Quadriceps
7.7%
Hamstrings
7.7%
Lats
7.1%
Biceps
5.9%
Glutes
5.7%
Middle Delts
3.9%
Calves
2.7%
Rear Delts
2.6%
Abductors
1.4%
Forearms
1.4%
Lower Back
1.4%
Cardio
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
10
Cardio
1
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
10
Cardio
1
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
10
Cardio
1
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
10
Cardio
1
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
10
Cardio
1
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
10
Cardio
1
1 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chest Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Shoulder Press (Machine)
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
10
Cardio
1
1 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
5
Bicep Curl (Machine)
3
12 reps
RPE 9
6
Back Extension
3
15 reps
RPE 9
7
Decline Sit Up (Weighted)
3
25 reps
RPE 9
8
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Bicep Curl (Machine)
3
12 reps
RPE 9
7
Back Extension
3
15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Bicep Curl (Machine)
3
12 reps
RPE 9
7
Back Extension
3
15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Bicep Curl (Machine)
3
12 reps
RPE 9
7
Back Extension
3
15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Bicep Curl (Machine)
3
12 reps
RPE 9
7
Back Extension
3
15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Bicep Curl (Machine)
3
12 reps
RPE 9
7
Back Extension
3
15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Bicep Curl (Machine)
3
12 reps
RPE 9
7
Back Extension
3
15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Standing Pullover (Cable)
3
10 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Bicep Curl (Machine)
3
12 reps
RPE 9
7
Back Extension
3
15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
25 reps
RPE 9
9
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 9
3
Lying Leg Curl
3
12 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Bench Press (Close Grip)
3
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Bench Press (Close Grip)
3
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Bench Press (Close Grip)
3
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Bench Press (Close Grip)
3
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Bench Press (Close Grip)
3
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Bench Press (Close Grip)
3
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Bench Press (Close Grip)
3
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
2
Pull-Up (Weighted)
3
10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Chest Supported Row (Machine)
3
10 reps
RPE 9
5
Bench Press (Close Grip)
3
10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 9
2
Lying Leg Curl
3
12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Standing Calf Raise
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
25 reps
RPE 9
7
Hanging Leg Raise
3
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 3
1
Leg Press
3 Sets
12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@9
3
Lying Leg Curl
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
6
Decline Sit Up (Weighted)
3 Sets
25 Reps
@9
7
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
5
Bench Press (Close Grip)
3 Sets
10 Reps
@9
6
Decline Sit Up (Weighted)
3 Sets
25 Reps
@9
7
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 5
1
Leg Extension
3 Sets
12 Reps
@9
2
Lying Leg Curl
3 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
4
Leg Press
3 Sets
10 Reps
@9
5
Standing Calf Raise
3 Sets
15 Reps
@9
6
Decline Sit Up (Weighted)
3 Sets
25 Reps
@9
7
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 2
1
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
2
Seated Row (Cable)
4 Sets
12 Reps
@8
3
Standing Pullover (Cable)
3 Sets
10 Reps
@9
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@9
5
Bicep Curl (Machine)
3 Sets
12 Reps
@9
6
Back Extension
3 Sets
15 Reps
@9
7
Decline Sit Up (Weighted)
3 Sets
25 Reps
@9
8
Hanging Leg Raise
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
2
Chest Press (Machine)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@9
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
8
Decline Sit Up (Weighted)
3 Sets
25 Reps
@9
9
Hanging Leg Raise
3 Sets
15 Reps
@9