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PPLUL

by Pavel Sveda

Program Description

For me

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 07, 2025 09:40
  • Last Edited
    Jun 18, 2025 11:29

Summary

Unlock your strength potential with the PPLUL program, a comprehensive 9-week journey designed for serious lifters. Comprising four training days each week, this program utilizes a push/pull/legs/upper/lower split to maximize muscle growth and strength gains. Each session features expertly crafted supersets that target major muscle groups, ensuring you push your limits while efficiently managing your time in the gym. Get ready to elevate your performance and transform your physique!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
10-12 reps
RPE 7
1B
Landmine Row (V Grip)
2
10-12 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
2B
Lat Pulldown
2
10-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
4A
Upright Row (Smith Machine)
1
6-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5-8 reps
RPE 7
1B
Landmine Row (V Grip)
4
6-10 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
4A
Upright Row (Smith Machine)
1
6-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5-8 reps
RPE 7
1B
Landmine Row (V Grip)
4
6-10 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
4A
Upright Row (Smith Machine)
1
6-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5-8 reps
RPE 7
1B
Landmine Row (V Grip)
4
6-10 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
4A
Upright Row (Smith Machine)
1
6-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5-8 reps
RPE 7
1B
Landmine Row (V Grip)
4
6-10 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
4A
Upright Row (Smith Machine)
1
6-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5-8 reps
RPE 7
1B
Landmine Row (V Grip)
4
6-10 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
4A
Upright Row (Smith Machine)
1
6-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5-8 reps
RPE 7
1B
Landmine Row (V Grip)
4
6-10 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
4A
Upright Row (Smith Machine)
1
6-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5-8 reps
RPE 7
1B
Landmine Row (V Grip)
4
6-10 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
4A
Upright Row (Smith Machine)
1
6-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
5-8 reps
RPE 7
1B
Landmine Row (V Grip)
4
6-10 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
2B
Lat Pulldown
3
10-15 reps
RPE 8
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
4A
Upright Row (Smith Machine)
1
6-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 7
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Standing Single Leg Curl (cable)
2
10-15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 8
4B
Dip (Weighted)
2
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5B
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Leg Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Standing Single Leg Curl (cable)
3
10-15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Dip (Weighted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5B
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Leg Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Standing Single Leg Curl (cable)
3
10-15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Dip (Weighted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5B
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Leg Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Standing Single Leg Curl (cable)
3
10-15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Dip (Weighted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5B
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Leg Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Standing Single Leg Curl (cable)
3
10-15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Dip (Weighted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5B
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Leg Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Standing Single Leg Curl (cable)
3
10-15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Dip (Weighted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5B
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Leg Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Standing Single Leg Curl (cable)
3
10-15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Dip (Weighted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5B
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Leg Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Standing Single Leg Curl (cable)
3
10-15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Dip (Weighted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5B
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Leg Press (Smith Machine)
3
8-12 reps
RPE 8
3B
Standing Single Leg Curl (cable)
3
10-15 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
4B
Dip (Weighted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Cable)
2
8-12 reps
RPE 8
5B
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Smith Machine)
2
8-12 reps
RPE 7
1B
Pull-Up (Weighted)
2
8-12 reps
RPE 8
2A
Dip (Weighted)
2
8-12 reps
RPE 8
2B
Seated Row (Cable)
2
8-12 reps
RPE 8
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4A
Upright Row (Smith Machine)
2
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Smith Machine)
3
5-8 reps
RPE 7
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2A
Dip (Weighted)
3
8-12 reps
RPE 8
2B
Seated Row (Cable)
3
8-12 reps
RPE 8
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4A
Upright Row (Smith Machine)
2
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Smith Machine)
3
5-8 reps
RPE 7
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2A
Dip (Weighted)
3
8-12 reps
RPE 8
2B
Seated Row (Cable)
3
8-12 reps
RPE 8
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4A
Upright Row (Smith Machine)
2
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Smith Machine)
3
5-8 reps
RPE 7
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2A
Dip (Weighted)
3
8-12 reps
RPE 8
2B
Seated Row (Cable)
3
8-12 reps
RPE 8
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4A
Upright Row (Smith Machine)
2
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Smith Machine)
3
5-8 reps
RPE 7
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2A
Dip (Weighted)
3
8-12 reps
RPE 8
2B
Seated Row (Cable)
3
8-12 reps
RPE 8
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4A
Upright Row (Smith Machine)
2
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Smith Machine)
3
5-8 reps
RPE 7
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2A
Dip (Weighted)
3
8-12 reps
RPE 8
2B
Seated Row (Cable)
3
8-12 reps
RPE 8
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4A
Upright Row (Smith Machine)
2
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Smith Machine)
3
5-8 reps
RPE 7
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2A
Dip (Weighted)
3
8-12 reps
RPE 8
2B
Seated Row (Cable)
3
8-12 reps
RPE 8
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4A
Upright Row (Smith Machine)
2
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Smith Machine)
3
5-8 reps
RPE 7
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2A
Dip (Weighted)
3
8-12 reps
RPE 8
2B
Seated Row (Cable)
3
8-12 reps
RPE 8
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4A
Upright Row (Smith Machine)
2
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Smith Machine)
3
5-8 reps
RPE 7
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2A
Dip (Weighted)
3
8-12 reps
RPE 8
2B
Seated Row (Cable)
3
8-12 reps
RPE 8
3A
Bench Press (Close Grip)
2
8-12 reps
RPE 8
3B
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8
4A
Upright Row (Smith Machine)
2
8-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-12 reps
RPE 8
2
Front Squat (Barbell)
2
8-12 reps
RPE 8
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
4A
Hip Thrust (Smith Machine)
2
8-12 reps
RPE 8
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8
5A
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
4A
Hip Thrust (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5A
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
4A
Hip Thrust (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5A
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
4A
Hip Thrust (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5A
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
4A
Hip Thrust (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5A
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
4A
Hip Thrust (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5A
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
4A
Hip Thrust (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5A
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
4A
Hip Thrust (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5A
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
8-12 reps
RPE 8
3A
Leg Press (Smith Machine)
2
8-12 reps
RPE 8
3B
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8
4A
Hip Thrust (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (Cable)
3
10-15 reps
RPE 8
5A
Standing Calf Raise (Smith Machine)
2
10-15 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
10-12 Reps
@7
1B
Landmine Row (V Grip)
2 Sets
10-12 Reps
@8
2A
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@8
2B
Lat Pulldown
2 Sets
10-15 Reps
@8
3A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
3B
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
4A
Upright Row (Smith Machine)
1 Set
6-10 Reps
@8
4B
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8
Day 2
1
Squat (Smith Machine)
2 Sets
8-12 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@7
3A
Leg Press (Smith Machine)
2 Sets
8-12 Reps
@8
3B
Standing Single Leg Curl (cable)
2 Sets
10-15 Reps
@8
4A
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@8
4B
Dip (Weighted)
2 Sets
8-12 Reps
@8
5A
Lateral Raise (Cable)
2 Sets
8-12 Reps
@8
5B
Standing Calf Raise (Smith Machine)
2 Sets
10-15 Reps
@8
Day 3
1A
Seated Shoulder Press (Smith Machine)
2 Sets
8-12 Reps
@7
1B
Pull-Up (Weighted)
2 Sets
8-12 Reps
@8
2A
Dip (Weighted)
2 Sets
8-12 Reps
@8
2B
Seated Row (Cable)
2 Sets
8-12 Reps
@8
3A
Bench Press (Close Grip)
2 Sets
8-12 Reps
@8
3B
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8
4A
Upright Row (Smith Machine)
2 Sets
8-12 Reps
@8
4B
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
Day 4
1
Deadlift (Barbell)
2 Sets
8-12 Reps
@8
2
Front Squat (Barbell)
2 Sets
8-12 Reps
@8
3A
Leg Press (Smith Machine)
2 Sets
8-12 Reps
@8
3B
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
4A
Hip Thrust (Smith Machine)
2 Sets
8-12 Reps
@8
4B
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
5A
Standing Calf Raise (Smith Machine)
2 Sets
10-15 Reps
@8
5B
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8