Program Description
LPPLPP
Program Overview
- LevelBeginner, Intermediate, Novice, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 05, 2024 03:43
- Last EditedJun 18, 2025 10:59

Summary
Unlock your strength potential with the LPPLPP program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you'll engage in targeted workouts focusing on legs, push, and pull movements, utilizing a full gym setup. Each session is crafted to challenge your limits, featuring key exercises like barbell squats and bench presses, ensuring balanced development across all major muscle groups. Get ready to build muscle, increase strength, and transform your physique with this structured and effective regimen!
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
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Lying Leg Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Chest Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
4
10 reps
RPE 8
2
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Hammer Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
6
Spider Curl
2
2
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 9
2
Leg Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
3
10 reps
10 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Katana Extension
2
2
10 reps
10 reps
RPE 8
RPE 10
7
Single Arm Tricep Extension (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
10 reps
10 reps
RPE 8
RPE 10
2
Seated Row (Cable)
2
2
10 reps
10 reps
RPE 8
RPE 10
3
Bent Over Row (Barbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Spider Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
6
Hammer Curl
2
2
10 reps
10 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)4 Sets
10 Reps
@8
2
Leg Extension2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)4 Sets
10 Reps
@8
2
Lat Pulldown2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl2 Sets
2 Sets
10 Reps
10 Reps
@8
@10