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BoostcampPNG

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 06, 2025 06:25
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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