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Push/Pull The World

by XOChain
3 athletes joined

Program Description

Push/Pull based full body split. Get big or go home

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 20, 2025 07:07
  • Last Edited
    Jun 18, 2025 12:29

Summary

**Push/Pull The World** is an 8-week program designed to sculpt your physique through a balanced push/pull split, training four days a week. Each session targets major muscle groups with a mix of compound and isolation exercises, ensuring you build strength and definition efficiently. You'll engage in movements like the Stiff Leg Deadlift and Bench Press, utilizing a full gym setup to maximize your gains. Get ready to elevate your lifting game and push your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Hack Squat
2
5-10 reps
RPE 10
5
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Hack Squat
2
5-10 reps
RPE 10
5
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-10 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Hack Squat
2
5-10 reps
RPE 10
6
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
8A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
8B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-10 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Hack Squat
2
5-10 reps
RPE 10
6
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
8A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
8B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-10 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Hack Squat
2
5-10 reps
RPE 10
6
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
8A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
8B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-10 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Hack Squat
2
5-10 reps
RPE 10
6
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
8A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
8B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-10 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Hack Squat
2
5-10 reps
RPE 10
6
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
8A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
8B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Bench Press (Close Grip)
2
5-10 reps
RPE 10
3
Squat (Barbell)
3
5-8 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
5
Hack Squat
2
5-10 reps
RPE 10
6
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
8A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
8B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Hack Squat
2
5-10 reps
RPE 10
5
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Hack Squat
2
5-10 reps
RPE 10
5
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Hack Squat
2
5-10 reps
RPE 10
5
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Hack Squat
2
5-10 reps
RPE 10
5
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Hack Squat
2
5-10 reps
RPE 10
5
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
5-10 reps
RPE 10
4
Hack Squat
2
5-10 reps
RPE 10
5
Walking Lunge (Dumbbell)
2
10-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
7A
Lateral Raise (Cable)
2
8-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-12 reps
RPE 10
2
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Pullover (Dumbbell)
2
5-10 reps
RPE 10
6
Lat Pulldown
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
5-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5-10 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Bench Press (Dumbbell)
2
5-10 reps
RPE 10
4
Leg Press
2
5-15 reps
RPE 10
5
Skull Crusher (Barbell)
2
5-10 reps
RPE 10
6
Lateral Raise (Cable)
2
5-15 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
5-10 reps
RPE 10
2
Upright Row (Barbell)
3
8-12 reps
RPE 10
3
Rack Pull (Barbell)
2
5-10 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Lat Pulldown
2
5-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
2 Sets
6-8 Reps
@10
2
JM Press (Smith Machine)
2 Sets
5-10 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
5-10 Reps
@10
4
Hack Squat
2 Sets
5-10 Reps
@10
5
Walking Lunge (Dumbbell)
2 Sets
10-12 Reps
@10
6
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
7A
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Stiff Leg Deadlift
3 Sets
6-12 Reps
@10
2
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
5-10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
5-10 Reps
@10
5
Pullover (Dumbbell)
2 Sets
5-10 Reps
@10
6
Lat Pulldown
2 Sets
8-12 Reps
@10
7
Seated Hamstring Curl
2 Sets
5-10 Reps
@10
Day 3
1
Preacher Curl (Dumbbell)
2 Sets
5-10 Reps
@10
2
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
3
Rack Pull (Barbell)
2 Sets
5-10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
5
Lat Pulldown
2 Sets
5-10 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
5-10 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
5-10 Reps
@10
2
Leg Extension
2 Sets
6-8 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
5-10 Reps
@10
4
Leg Press
2 Sets
5-15 Reps
@10
5
Skull Crusher (Barbell)
2 Sets
5-10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
5-15 Reps
@10