logo
BoostcampPNG

PUSH PULL LEG 4 DAYS ROTATION

by Sofiane Bouanika

Program Description

Hitting sets+reps = add weight 5-10% Plateau for 3-4weeks = deload 5-10% weight and restart cycle Warmup correctly + massages post training Transform your physique with this comprehensive 4-week Push-Pull-Legs (PPL) workout program, designed specifically for novice lifters. With 16 sessions over the course of a month, you'll engage in a balanced mix of compound and isolation exercises, targeting every major muscle group for optimal muscle growth and sculpting. Each workout, lasting about 70 minutes, incorporates a variety of movements using full gym equipment, ensuring a dynamic and effective training experience. Get ready to build strength, improve your form, and see real results!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 02, 2025 09:17
  • Last Edited
    Nov 03, 2025 01:32
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.4%
Upper Back
10.3%
Abs
9.7%
Triceps
8.9%
Quadriceps
8.4%
Front Delts
7.9%
Biceps
7.7%
Chest
7.2%
Glutes
7.1%
Middle Delts
6.4%
Lats
6.2%
Lower Back
3.3%
Forearms
2.4%
Rear Delts
2.1%
Adductors
1.5%
Calves
0.7%
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
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 (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5B
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
6
Plank
5
60 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8.5
2
High Row
4
8-10 reps
RPE 8.5
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8.5
5A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
5B
Chest Fly (Machine)
1
12-15 reps
RPE 8.5
6
Decline Crunch
4
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Leg Extension
4
10-12 reps
RPE 8.5
4
Single-Leg Leg Curl
5
12-15 reps
RPE 8.5
5
Standing Calf Raise
1
100 reps
RPE 9
6
Pallof Press
3
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5B
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
6
Plank
5
60 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8.5
2
High Row
4
8-10 reps
RPE 8.5
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8.5
5A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
5B
Chest Fly (Machine)
1
12-15 reps
RPE 8.5
6
Decline Crunch
4
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Leg Extension
4
10-12 reps
RPE 8.5
4
Single-Leg Leg Curl
5
12-15 reps
RPE 8.5
5
Standing Calf Raise
1
100 reps
RPE 9
6
Pallof Press
3
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5B
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
6
Plank
5
60 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8.5
2
High Row
4
8-10 reps
RPE 8.5
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8.5
5A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
5B
Chest Fly (Machine)
1
12-15 reps
RPE 8.5
6
Decline Crunch
4
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Leg Extension
4
10-12 reps
RPE 8.5
4
Single-Leg Leg Curl
5
12-15 reps
RPE 8.5
5
Standing Calf Raise
1
100 reps
RPE 9
6
Pallof Press
3
8-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5B
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
6
Plank
5
60 secs
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8.5
2
High Row
4
8-10 reps
RPE 8.5
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8.5
5A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
5B
Chest Fly (Machine)
1
12-15 reps
RPE 8.5
6
Decline Crunch
4
12-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Leg Extension
4
10-12 reps
RPE 8.5
4
Single-Leg Leg Curl
5
12-15 reps
RPE 8.5
5
Standing Calf Raise
1
100 reps
RPE 9
6
Pallof Press
3
8-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Seated Row (Cable)
4
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
4
10-12 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 7.5
5A
Bicep Curl (Cable)
4
12-20 reps
RPE 8.5
5B
Hammer Curl (Cable)
4
15-20 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
RPE 8.5
4
Lying Leg Curl
5
15-20 reps
RPE 8
5
Seated Calf Raise
1
100 reps
RPE 8.5
6
Hanging Leg Raise
3
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8-10 reps
RPE 8.5
3
Dip (Weighted)
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
6
Ab Wheel
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Seated Row (Cable)
4
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
4
10-12 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 7.5
5A
Bicep Curl (Cable)
4
12-20 reps
RPE 8.5
5B
Hammer Curl (Cable)
4
15-20 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
RPE 8.5
4
Lying Leg Curl
5
15-20 reps
RPE 8
5
Seated Calf Raise
1
100 reps
RPE 8.5
6
Hanging Leg Raise
3
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8-10 reps
RPE 8.5
3
Dip (Weighted)
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
6
Ab Wheel
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Seated Row (Cable)
4
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
4
10-12 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 7.5
5A
Bicep Curl (Cable)
4
12-20 reps
RPE 8.5
5B
Hammer Curl (Cable)
4
15-20 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
RPE 8.5
4
Lying Leg Curl
5
15-20 reps
RPE 8
5
Seated Calf Raise
1
100 reps
RPE 8.5
6
Hanging Leg Raise
3
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8-10 reps
RPE 8.5
3
Dip (Weighted)
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
6
Ab Wheel
3
8-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Seated Row (Cable)
4
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
4
10-12 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 7.5
5A
Bicep Curl (Cable)
4
12-20 reps
RPE 8.5
5B
Hammer Curl (Cable)
4
15-20 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
RPE 8.5
4
Lying Leg Curl
5
15-20 reps
RPE 8
5
Seated Calf Raise
1
100 reps
RPE 8.5
6
Hanging Leg Raise
3
10-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8-10 reps
RPE 8.5
3
Dip (Weighted)
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
6
Ab Wheel
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Leg Extension
4
10-12 reps
RPE 8.5
4
Single-Leg Leg Curl
5
12-15 reps
RPE 8.5
5
Standing Calf Raise
1
100 reps
RPE 9
6
Pallof Press
3
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5B
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
6
Plank
5
60 secs
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8.5
2
High Row
4
8-10 reps
RPE 8.5
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8.5
5A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
5B
Chest Fly (Machine)
1
12-15 reps
RPE 8.5
6
Decline Crunch
4
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Leg Extension
4
10-12 reps
RPE 8.5
4
Single-Leg Leg Curl
5
12-15 reps
RPE 8.5
5
Standing Calf Raise
1
100 reps
RPE 9
6
Pallof Press
3
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5B
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
6
Plank
5
60 secs
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8.5
2
High Row
4
8-10 reps
RPE 8.5
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8.5
5A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
5B
Chest Fly (Machine)
1
12-15 reps
RPE 8.5
6
Decline Crunch
4
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Leg Extension
4
10-12 reps
RPE 8.5
4
Single-Leg Leg Curl
5
12-15 reps
RPE 8.5
5
Standing Calf Raise
1
100 reps
RPE 9
6
Pallof Press
3
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5B
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
6
Plank
5
60 secs
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8.5
2
High Row
4
8-10 reps
RPE 8.5
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8.5
5A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
5B
Chest Fly (Machine)
1
12-15 reps
RPE 8.5
6
Decline Crunch
4
12-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Leg Extension
4
10-12 reps
RPE 8.5
4
Single-Leg Leg Curl
5
12-15 reps
RPE 8.5
5
Standing Calf Raise
1
100 reps
RPE 9
6
Pallof Press
3
8-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8.5
3
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8.5
5B
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
6
Plank
5
60 secs
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8.5
2
High Row
4
8-10 reps
RPE 8.5
3
Dumbbell Row
4
10-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8.5
5A
Reverse Bicep Curl (EZ Bar)
4
12-15 reps
RPE 8
5B
Chest Fly (Machine)
1
12-15 reps
RPE 8.5
6
Decline Crunch
4
12-15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8-10 reps
RPE 8.5
3
Dip (Weighted)
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
6
Ab Wheel
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Seated Row (Cable)
4
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
4
10-12 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 7.5
5A
Bicep Curl (Cable)
4
12-20 reps
RPE 8.5
5B
Hammer Curl (Cable)
4
15-20 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
RPE 8.5
4
Lying Leg Curl
5
15-20 reps
RPE 8
5
Seated Calf Raise
1
100 reps
RPE 8.5
6
Hanging Leg Raise
3
10-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8-10 reps
RPE 8.5
3
Dip (Weighted)
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
6
Ab Wheel
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Seated Row (Cable)
4
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
4
10-12 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 7.5
5A
Bicep Curl (Cable)
4
12-20 reps
RPE 8.5
5B
Hammer Curl (Cable)
4
15-20 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
RPE 8.5
4
Lying Leg Curl
5
15-20 reps
RPE 8
5
Seated Calf Raise
1
100 reps
RPE 8.5
6
Hanging Leg Raise
3
10-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8-10 reps
RPE 8.5
3
Dip (Weighted)
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
6
Ab Wheel
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Seated Row (Cable)
4
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
4
10-12 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 7.5
5A
Bicep Curl (Cable)
4
12-20 reps
RPE 8.5
5B
Hammer Curl (Cable)
4
15-20 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
RPE 8.5
4
Lying Leg Curl
5
15-20 reps
RPE 8
5
Seated Calf Raise
1
100 reps
RPE 8.5
6
Hanging Leg Raise
3
10-20 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Close Grip)
4
8-10 reps
RPE 8.5
3
Dip (Weighted)
4
10-12 reps
RPE 9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8.5
6
Ab Wheel
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 8.5
2
Seated Row (Cable)
4
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
4
10-12 reps
RPE 9.5
4
Face Pull
5
15-20 reps
RPE 7.5
5A
Bicep Curl (Cable)
4
12-20 reps
RPE 8.5
5B
Hammer Curl (Cable)
4
15-20 reps
RPE 9
6
Cable Crunch
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
4
12-15 reps
RPE 8.5
4
Lying Leg Curl
5
15-20 reps
RPE 8
5
Seated Calf Raise
1
100 reps
RPE 8.5
6
Hanging Leg Raise
3
10-20 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Barbell Row
4 Sets
6-10 Reps
@8.5
2
Seated Row (Cable)
4 Sets
8-10 Reps
@8.5
3
Pull-Up (Weighted)
4 Sets
10-12 Reps
@9.5
4
Face Pull
5 Sets
15-20 Reps
@7.5
5A
Bicep Curl (Cable)
4 Sets
12-20 Reps
@8.5
5B
Hammer Curl (Cable)
4 Sets
15-20 Reps
@9
6
Cable Crunch
3 Sets
15-20 Reps
@8
Day 4
1
Military Press (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Close Grip)
4 Sets
8-10 Reps
@8.5
3
Dip (Weighted)
4 Sets
10-12 Reps
@9
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@8.5
6
Ab Wheel
3 Sets
8-15 Reps
@9
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@8.5
3
Leg Extension
4 Sets
10-12 Reps
@8.5
4
Single-Leg Leg Curl
5 Sets
12-15 Reps
@8.5
5
Standing Calf Raise
1 Set
100 Reps
@9
6
Pallof Press
3 Sets
8-15 Reps
@8.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
2
Seated Overhead Press (Dumbbell)
4 Sets
8-10 Reps
@8.5
3
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@7
5A
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5B
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
6
Plank
5 Sets
60 secs
@8.5