Ppl Arnold mass builder

by Asher T.
37 athletes joined
5.0
(1 rating)

Program Description

Build muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 13, 2025 07:15
  • Last Edited
    Jul 12, 2025 04:55

Summary

Unlock your potential with the PPL Arnold Mass Builder, a comprehensive 12-week program designed for serious lifters looking to pack on muscle. Training six days a week, you'll alternate between push, pull, and leg days, incorporating a mix of barbell, dumbbell, and machine exercises to target every major muscle group. Each session is crafted to maximize hypertrophy and strength, ensuring you make consistent gains while keeping your workouts engaging and effective. Get ready to transform your physique and elevate your training game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Lateral Raise (Cable)
2
8-15 reps
RPE 10
7
V Bar Over Head Extension
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Crossbody Tricep Extension
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Chest Supported Row (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
High Row
2
6-12 reps
RPE 10
4
Cable Low Row
2
6-12 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 10
6
Reverse Pec Deck
2
10-15 reps
RPE 10
7
Hammer Curl
1
1
1
12-12 reps
6-12 reps
6-6 reps
RPE 6
RPE 10
RPE 10
8
Bicep Curl (EZ Bar)
2
6-12 reps
RPE 10
9
Preacher Curl Machine
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Leg Curl
2
6-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
3
Dip (Weighted)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
6
Barbell Row
1
2
6-12 reps
6-12 reps
RPE 6
RPE 10
7
Standing Pullover (Cable)
2
6-12 reps
RPE 10
8
Wide Grip Pull-Up
2
6-12 reps
RPE 10
9
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
2
12-12 reps
6-12 reps
-
RPE 10
2
V Bar Over Head Extension
2
6-12 reps
RPE 10
3
Crossbody Tricep Extension
2
6-12 reps
RPE 10
4
Incline Curl (Dumbbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
5
Hammer Curl (Cable)
2
6-12 reps
RPE 10
6
Spider Curl
2
6-12 reps
RPE 10
7
Shoulder Press (Machine)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
8
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
9
Single Arm Rear Delt Cable Fly
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
2
12-12 reps
6-12 reps
RPE 6
RPE 10
4
Lying Leg Curl
2
6-12 reps
RPE 10
5
Seated Calf Raise
3
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@6
@10
3
Dip (Weighted)
2 Sets
6-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
6
Lateral Raise (Cable)
2 Sets
8-15 Reps
@10
7
V Bar Over Head Extension
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
8
Crossbody Tricep Extension
2 Sets
6-12 Reps
@9.5
Day 2
1
Lat Pulldown
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
2
Chest Supported Row (Machine)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
3
High Row
2 Sets
6-12 Reps
@10
4
Cable Low Row
2 Sets
6-12 Reps
@10
5
Chest Supported Row (Dumbbell)
2 Sets
6-12 Reps
@10
6
Reverse Pec Deck
2 Sets
10-15 Reps
@10
7
Hammer Curl
1 Set
1 Set
1 Set
12-12 Reps
6-12 Reps
6-6 Reps
@6
@10
@10
8
Bicep Curl (EZ Bar)
2 Sets
6-12 Reps
@10
9
Preacher Curl Machine
2 Sets
6-12 Reps
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Leg Curl
2 Sets
6-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@9
Day 4
1
Chest Press (Machine)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@6
@10
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
3
Dip (Weighted)
2 Sets
6-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
5
Deadlift (Barbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
6
Barbell Row
1 Set
2 Sets
6-12 Reps
6-12 Reps
@6
@10
7
Standing Pullover (Cable)
2 Sets
6-12 Reps
@10
8
Wide Grip Pull-Up
2 Sets
6-12 Reps
@10
9
Chest Supported Row (Machine)
2 Sets
6-12 Reps
@10
Day 5
1
Tricep Extension (Cable)
1 Set
2 Sets
12-12 Reps
6-12 Reps
-
@10
2
V Bar Over Head Extension
2 Sets
6-12 Reps
@10
3
Crossbody Tricep Extension
2 Sets
6-12 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
5
Hammer Curl (Cable)
2 Sets
6-12 Reps
@10
6
Spider Curl
2 Sets
6-12 Reps
@10
7
Shoulder Press (Machine)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
8
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
9
Single Arm Rear Delt Cable Fly
2 Sets
8-15 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
2
Leg Extension
2 Sets
6-12 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
12-12 Reps
6-12 Reps
@6
@10
4
Lying Leg Curl
2 Sets
6-12 Reps
@10
5
Seated Calf Raise
3 Sets
8-15 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Asher T.Age 35, Man
6 months ago
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Omg best split i have done in a while