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BoostcampPNG

5 day PPL

by Josh Prince
6 athletes joined

Program Description

Very simple for Beginners to Advanced Lifters. This programme aims to hit every muscle twice for optimal growth with the weekend to recover. Aiming for 3 sets 12 reps with, ideally, 3 minutes rest between sets, you want to make sure the 3rd set of each exercise is absolute failure so that rest matters if you want to push it. You want to really struggle for that 12th rep on the 3rd. Half reps count! A lot of thought and planning went into this, I would love feedback and how to improve.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 20, 2024 01:18
  • Last Edited
    Feb 11, 2025 03:01
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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
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Dip (Bodyweight)
2
12 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
5
Chest Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
7
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
8
Seated Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8.5
RPE 10
4
Rear Delt Fly (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
5
Single Arm High Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
6
Bayesian Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
8
Shrug (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
9
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 10
6
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
12 reps
RPE 10
4
Single Arm High Row (Cable)
2
12 reps
RPE 10
5
Hammer Curl
2
12 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
12 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 10
8
Single Arm Tricep Extension (Cable)
2
12 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
10
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
11
Rear Delt Fly (Cable)
2
12 reps
RPE 10
12
Face Pull
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
5
Leg Extension
2
10 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
2
Dip (Bodyweight)
2 Sets
12 Reps
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
8
Seated Front Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8.5
@10
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
5
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
6
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
7
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
8
Shrug (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
9
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8.5
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
3
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@10
6
Calf Raise (Leg Press)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
2
Wide Grip Lat Pulldown
2 Sets
12 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
@10
4
Single Arm High Row (Cable)
2 Sets
12 Reps
@10
5
Hammer Curl
2 Sets
12 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@10
7
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@10
8
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
@10
9
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
10
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@10
11
Rear Delt Fly (Cable)
2 Sets
12 Reps
@10
12
Face Pull
2 Sets
12 Reps
@10
Day 5
1
Squat (Barbell)
2 Sets
10 Reps
@10
2
Leg Curl
2 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
5
Leg Extension
2 Sets
10 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10 Reps
@10