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Big 5 + ULPPL

by Ivar Ogden

Program Description

Every set is 2-3.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 03, 2025 06:17
  • Last Edited
    Aug 12, 2025 12:17

Summary

Unleash your strength with the Big 5 + ULPPL program, a comprehensive 18-week training plan designed for serious lifters. With five days of focused workouts each week, you’ll tackle essential compound lifts alongside targeted accessory movements to build muscle and enhance performance. This program emphasizes progressive overload and includes detailed exercise guidance to ensure you maximize every rep. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.9%
Upper Back
9.3%
Hamstrings
9.3%
Glutes
9.2%
Lats
9%
Triceps
8.4%
Chest
8.1%
Biceps
7.5%
Front Delts
6.5%
Abs
6.4%
Middle Delts
5.3%
Lower Back
2.8%
Adductors
2.3%
Rear Delts
2.2%
Forearms
1.2%
Abductors
0.3%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
6
Cable Crossover
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Stiff Leg Deadlift
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
4
Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Extension
3
8-12 reps
RPE 10
6
Abs Crunch (Machine)
3
12-15 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12-15 reps
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 10
3
Seated Row (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Pullover (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8.5
7
Hammer Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-15 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 10
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Skull Crusher (Barbell)
3
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
6-8 reps
6-8 reps
RPE 9
RPE 7
2
Leg Press
3
8-10 reps
RPE 9
3
Back Extension
3
8-10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
20-30 reps
RPE 9
5
Abs Crunch (Machine)
3
10-15 reps
RPE 9
6
Seated Hamstring Curl
3
8-15 reps
RPE 10
7
Leg Extension
3
15-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 5
1
Squat (Barbell)
3 Sets
2 Sets
6-8 Reps
6-8 Reps
@9
@7
2
Leg Press
3 Sets
8-10 Reps
@9
3
Back Extension
3 Sets
8-10 Reps
@8
4
Walking Lunge (Dumbbell)
3 Sets
20-30 Reps
@9
5
Abs Crunch (Machine)
3 Sets
10-15 Reps
@9
6
Seated Hamstring Curl
3 Sets
8-15 Reps
@10
7
Leg Extension
3 Sets
15-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Stiff Leg Deadlift
3 Sets
6-8 Reps
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
4
Hamstring Curl
3 Sets
6-8 Reps
@10
5
Leg Extension
3 Sets
8-12 Reps
@10
6
Abs Crunch (Machine)
3 Sets
12-15 Reps
@9
7
Hanging Leg Raise
3 Sets
8 Reps
-
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Dip (Weighted)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
6
Cable Crossover
3 Sets
12-15 Reps
@10
Day 3
1
Barbell Row
3 Sets
12-15 Reps
@9
2
Lat Pulldown
3 Sets
10-15 Reps
@10
3
Seated Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@10
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8.5
7
Hammer Curl (Cable)
3 Sets
12-15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@10
5
Seated Wide-Grip Row (Cable)
3 Sets
10-12 Reps
@10
6
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@10
7
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9