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Aco's PPUL

by lksndlkvc

Program Description

Aco's PPUL training routine.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 07, 2025 12:27
  • Last Edited
    Nov 07, 2025 01:31
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Triceps
10.7%
Biceps
9.6%
Middle Delts
8.9%
Front Delts
8.5%
Chest
8.2%
Lats
7.1%
Rear Delts
6.7%
Hamstrings
6.2%
Quadriceps
4.5%
Glutes
3.8%
Forearms
3.1%
Lower Back
2.7%
Calves
2.7%
Abductors
2.7%
Abs
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
3
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Shrug (Dumbbell)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Seated Calf Raise
3
20 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Cable Crunch
2
12 reps
RPE 9
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@9
2
Seated Row (Cable)
3 Sets
8 Reps
@9
3
Hyperextension
3 Sets
15 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Shrug (Dumbbell)
2 Sets
20 Reps
@9
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
@9
2
Cable Crossover
3 Sets
12 Reps
@9
3
Seated Military Press (Smith Machine)
2 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
7
Wrist Curls
2 Sets
20 Reps
@9
Day 4
1
Leg Extension
5 Sets
12 Reps
@9
2
Leg Curl
5 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
20 Reps
@9
4
Hip Abductor (Machine)
3 Sets
12 Reps
@9
5
Cable Crunch
2 Sets
12 Reps
@9
Day 3
1
Chest Press (Machine)
3 Sets
8 Reps
@9
2
Seated Row (Cable)
3 Sets
8 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9