logo
BoostcampPNG

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
    Apr 07, 2025 09:59
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
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