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BoostcampPNG

THE 6 DAY PPL

by Omar
1 athletes joined

Program Description

Intermediate to advanced PPL program for those wanting to get back to basics(and fun) after years of SBL

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 05, 2026 02:19
  • Last Edited
    Mar 10, 2026 01:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Hamstrings
9.8%
Front Delts
9.4%
Glutes
9%
Upper Back
8.2%
Quadriceps
8%
Abs
7.2%
Chest
6.8%
Lats
6.8%
Biceps
6%
Middle Delts
5%
Abductors
2.8%
Rear Delts
2.2%
Forearms
2.2%
Lower Back
2%
Adductors
2%
Calves
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 5
RPE 8.5
RPE 10
3
Dip (Bodyweight)
2
1
15+ reps
20+ reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
10-13 reps
8-12 reps
RPE 8
RPE 9.5
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9
RPE 10
8A
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 5
RPE 8.5
RPE 10
3
Dip (Bodyweight)
2
1
15+ reps
20+ reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
10-13 reps
8-12 reps
RPE 8
RPE 9.5
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9
RPE 10
8A
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 5
RPE 8.5
RPE 10
3
Dip (Bodyweight)
2
1
15+ reps
20+ reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
10-13 reps
8-12 reps
RPE 8
RPE 9.5
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9
RPE 10
8A
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 5
RPE 8.5
RPE 10
3
Dip (Bodyweight)
2
1
15+ reps
20+ reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
10-13 reps
8-12 reps
RPE 8
RPE 9.5
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9
RPE 10
8A
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 5
RPE 8.5
RPE 10
3
Dip (Bodyweight)
2
1
15+ reps
20+ reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
10-13 reps
8-12 reps
RPE 8
RPE 9.5
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9
RPE 10
8A
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 5
RPE 8.5
RPE 10
3
Dip (Bodyweight)
2
1
15+ reps
20+ reps
RPE 9
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
10-13 reps
8-12 reps
RPE 8
RPE 9.5
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
8 reps
RPE 9
RPE 10
8A
Single Arm Tricep Extension (Cable)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10-12 reps
8-12 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
High Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Cable Low Row
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Standing Pullover (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Face Pull
1
1
12 reps
12 reps
RPE 9
RPE 9.5
6
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
9
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10-12 reps
8-12 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
High Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Cable Low Row
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Standing Pullover (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Face Pull
1
1
12 reps
12 reps
RPE 9
RPE 9.5
6
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
9
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10-12 reps
8-12 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
High Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Cable Low Row
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Standing Pullover (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Face Pull
1
1
12 reps
12 reps
RPE 9
RPE 9.5
6
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
9
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10-12 reps
8-12 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
High Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Cable Low Row
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Standing Pullover (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Face Pull
1
1
12 reps
12 reps
RPE 9
RPE 9.5
6
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
9
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10-12 reps
8-12 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
High Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Cable Low Row
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Standing Pullover (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Face Pull
1
1
12 reps
12 reps
RPE 9
RPE 9.5
6
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
9
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10-12 reps
8-12 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9.5
RPE 10
2
High Row
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Cable Low Row
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
4
Standing Pullover (Cable)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Face Pull
1
1
12 reps
12 reps
RPE 9
RPE 9.5
6
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 9
RPE 9.5
RPE 10
9
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 3
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 3
RPE 6
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 3
RPE 5
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
7
Hip Thrust (Machine)
1
1
1
10-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Calf Raise (Machine)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 3
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 3
RPE 6
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 3
RPE 5
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
7
Hip Thrust (Machine)
1
1
1
10-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Calf Raise (Machine)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 3
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 3
RPE 6
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 3
RPE 5
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
7
Hip Thrust (Machine)
1
1
1
10-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Calf Raise (Machine)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 3
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 3
RPE 6
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 3
RPE 5
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
7
Hip Thrust (Machine)
1
1
1
10-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Calf Raise (Machine)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 3
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 3
RPE 6
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 3
RPE 5
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
7
Hip Thrust (Machine)
1
1
1
10-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Calf Raise (Machine)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 3
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 3
RPE 6
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 3
RPE 5
RPE 9
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
6
Hip Adductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 8.5
RPE 10
7
Hip Thrust (Machine)
1
1
1
10-12 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
8
Calf Raise (Machine)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
1
1
15+ reps
12+ reps
RPE 9.5
RPE 10
5
Front Raise
1
1
10-15 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
1
1
15+ reps
12+ reps
RPE 9.5
RPE 10
5
Front Raise
1
1
10-15 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
1
1
15+ reps
12+ reps
RPE 9.5
RPE 10
5
Front Raise
1
1
10-15 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
1
1
15+ reps
12+ reps
RPE 9.5
RPE 10
5
Front Raise
1
1
10-15 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
1
1
15+ reps
12+ reps
RPE 9.5
RPE 10
5
Front Raise
1
1
10-15 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
RPE 3
RPE 5
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 7
RPE 8.5
RPE 10
3
Pec Deck (Machine)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
4
Lateral Raise (Machine)
1
1
15+ reps
12+ reps
RPE 9.5
RPE 10
5
Front Raise
1
1
10-15 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 7.5
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 6
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
12-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
7
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9.5
RPE 10
8
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 6
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
12-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
7
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9.5
RPE 10
8
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 6
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
12-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
7
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9.5
RPE 10
8
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 6
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
12-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
7
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9.5
RPE 10
8
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 6
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
12-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
7
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9.5
RPE 10
8
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 3
RPE 6
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
8-10 reps
6-8 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
12-15 reps
10-15 reps
RPE 8.5
RPE 10
5
Preacher Curl (Machine)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9.5
6
Hammer Curl (Cable)
1
1
8-10 reps
8-10 reps
RPE 9.5
RPE 10
7
Hanging Leg Raise
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9.5
RPE 10
8
Decline Crunch (Weighted)
1
1
1
10-12 reps
10-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 5
RPE 8.5
RPE 10
2
Single Leg Press
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 5
RPE 8.5
RPE 10
2
Single Leg Press
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 5
RPE 8.5
RPE 10
2
Single Leg Press
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 5
RPE 8.5
RPE 10
2
Single Leg Press
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 5
RPE 8.5
RPE 10
2
Single Leg Press
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 5
RPE 8.5
RPE 10
2
Single Leg Press
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 10
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 6
RPE 8.5
RPE 10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
6-8 Reps
@3
@5
@9.5
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@5
@8.5
@10
3
Dip (Bodyweight)
2 Sets
1 Set
15+ Reps
20+ Reps
@9
@10
4
Chest Fly (Cable)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
10-13 Reps
8-12 Reps
@8
@9.5
@10
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
8-10 Reps
@8
@9.5
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
8A
Single Arm Tricep Extension (Cable)
1 Set
8 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
6-8 Reps
6-8 Reps
@3
@5
@9.5
@10
2
High Row
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Cable Low Row
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
4
Standing Pullover (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
5
Face Pull
1 Set
1 Set
12 Reps
12 Reps
@9
@9.5
6
Preacher Curl (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8
@9.5
7
Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
8
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9.5
@10
9
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@8.5
@9.5
@10
Day 3
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@3
@9
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@3
@6
@9.5
@10
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
@3
@5
@9
@10
4
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@5
@8.5
@10
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@5
@8.5
@10
7
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10-12 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
8
Calf Raise (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9.5
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
@3
@5
@9
@10
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@7
@8.5
@10
3
Pec Deck (Machine)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
4
Lateral Raise (Machine)
1 Set
1 Set
15+ Reps
12+ Reps
@9.5
@10
5
Front Raise
1 Set
1 Set
10-15 Reps
10-12 Reps
@8.5
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@7.5
@9.5
@10
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
6-8 Reps
@3
@6
@9
@10
2
Pull-Up (Weighted)
1 Set
1 Set
8-10 Reps
6-8 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@9.5
4
Rear Delt Fly (Cable)
1 Set
1 Set
12-15 Reps
10-15 Reps
@8.5
@10
5
Preacher Curl (Machine)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8.5
@9.5
6
Hammer Curl (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9.5
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8.5
@9.5
@10
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-12 Reps
@8
@9
@10
Day 6
1
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@5
@8.5
@10
2
Single Leg Press
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
6-8 Reps
@6
@8
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@8.5
@10
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@6
@8.5
@10
5
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
6
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
7
Calf Raise (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10