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LPPLPP

by Zhana
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Program Description

LPPLPP

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 05, 2024 03:43
  • Last Edited
    Aug 12, 2024 04:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
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 Extension
2 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 Curl
2 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 Pulldown
2 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 Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 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 Extension
2 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 Curl
1 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 Extension
2 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 Pulldown
2 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 Curl
2 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 Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10