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ape ppl

by brendan69

Program Description

progress main lifts and accessories

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 29, 2024 03:21
  • Last Edited
    Jun 18, 2025 12:43

Summary

Unleash your inner beast with the 10-week "ape ppl" program, designed for those ready to elevate their strength and physique. With six days of intense training each week, you'll tackle a variety of exercises, including Atlas Stones, high bar squats, and bodyweight pull-ups, to build power and muscle across all major muscle groups. This program is perfect for gym-goers looking to push their limits and achieve serious results. Get ready to transform your workouts and redefine your strength!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Barbell)
4
6 reps
RPE 7
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Barbell)
4
6 reps
RPE 7
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Barbell)
4
6 reps
RPE 7
3
Pec Fly (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
6
Tricep Extension (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Incline Bench Press (Barbell)
5
5 reps
RPE 8
3
Pec Fly (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 8
6
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Incline Bench Press (Barbell)
6
4 reps
RPE 9
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
6
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Incline Bench Press (Barbell)
6
4 reps
RPE 9
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
6
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
80%
2
Incline Bench Press (Barbell)
6
4 reps
RPE 9
3
Pec Fly (Dumbbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
6
Tricep Extension (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
deload sbd
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
atlas stone
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Preacher Curl (Barbell)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
atlas stone
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Preacher Curl (Barbell)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
atlas stone
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 7
6
Preacher Curl (Barbell)
3
12 reps
RPE 7
7
Face Pull
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
atlas stone
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
atlas stone
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
atlas stone
5
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Preacher Curl (Barbell)
3
12 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
atlas stone
6
4 reps
RPE 9
2
Pull-Up (Bodyweight)
6
4 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
atlas stone
6
4 reps
RPE 9
2
Pull-Up (Bodyweight)
6
4 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
atlas stone
6
4 reps
RPE 9
2
Pull-Up (Bodyweight)
6
4 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12 reps
RPE 9
7
Face Pull
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Bench Press (Barbell)
1
1 reps
-
3
Deadlift (Barbell)
1
1 reps
-
4
Overhead Press (Barbell)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hip Thrust (Barbell)
4
6 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hip Thrust (Barbell)
4
6 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hip Thrust (Barbell)
4
6 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
5
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
5
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Hip Thrust (Barbell)
5
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Hip Thrust (Barbell)
6
4 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Leg Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Hip Thrust (Barbell)
6
4 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Leg Curl
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Hip Thrust (Barbell)
6
4 reps
RPE 9
3
Leg Extension
3
15 reps
RPE 9
4
Leg Press
3
10 reps
RPE 9
5
Leg Curl
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
3
15 reps
RPE 7
5
camber bar bench
3
8 reps
RPE 7
6
JM Press
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
3
15 reps
RPE 7
5
camber bar bench
3
8 reps
RPE 7
6
JM Press
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
4
6 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
RPE 7
4
Pec Fly (Dumbbell)
3
15 reps
RPE 7
5
camber bar bench
3
8 reps
RPE 7
6
JM Press
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Pec Fly (Dumbbell)
3
15 reps
RPE 8
5
camber bar bench
3
8 reps
RPE 8
6
JM Press
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Pec Fly (Dumbbell)
3
15 reps
RPE 8
5
camber bar bench
3
8 reps
RPE 8
6
JM Press
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
5 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Pec Fly (Dumbbell)
3
15 reps
RPE 8
5
camber bar bench
3
8 reps
RPE 8
6
JM Press
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
6
4 reps
RPE 9
3
Upright Row (Barbell)
3
10 reps
RPE 9
4
Pec Fly (Dumbbell)
3
15 reps
RPE 9
5
camber bar bench
3
8 reps
RPE 9
6
JM Press
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
6
4 reps
RPE 9
3
Upright Row (Barbell)
3
10 reps
RPE 9
4
Pec Fly (Dumbbell)
3
15 reps
RPE 9
5
camber bar bench
3
8 reps
RPE 9
6
JM Press
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
80%
2
Standing Behind Neck Shoulder Press (Barbell)
6
4 reps
RPE 9
3
Upright Row (Barbell)
3
10 reps
RPE 9
4
Pec Fly (Dumbbell)
3
15 reps
RPE 9
5
camber bar bench
3
8 reps
RPE 9
6
JM Press
3
8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Seal Row
3
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Preacher Curl (Barbell)
3
10 reps
RPE 7
7
Face Pull
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Seal Row
3
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Preacher Curl (Barbell)
3
10 reps
RPE 7
7
Face Pull
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Bent Over Row (Barbell)
4
6 reps
RPE 7
3
Seal Row
3
10 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Preacher Curl (Barbell)
3
10 reps
RPE 7
7
Face Pull
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Seal Row
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Seal Row
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bent Over Row (Barbell)
5
5 reps
RPE 8
3
Seal Row
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
3
10 reps
RPE 8
7
Face Pull
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
80%
2
Bent Over Row (Barbell)
6
4 reps
RPE 9
3
Seal Row
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 8
7
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
80%
2
Bent Over Row (Barbell)
6
4 reps
RPE 9
3
Seal Row
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 8
7
Face Pull
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
80%
2
Bent Over Row (Barbell)
6
4 reps
RPE 9
3
Seal Row
3
10 reps
RPE 9
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 9
6
Preacher Curl (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 8
7
Face Pull
4
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Hip Abductor (Machine)
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Hip Abductor (Machine)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Romanian Deadlift (Barbell)
6
4 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Romanian Deadlift (Barbell)
6
4 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Romanian Deadlift (Barbell)
6
4 reps
RPE 9
3
Leg Curl
3
10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9
5
Hip Abductor (Machine)
3
10 reps
RPE 9
Week 1
1 / 10 Weeks
Day 2
1
atlas stone
4 Sets
6 Reps
@7
2
Pull-Up (Bodyweight)
4 Sets
6 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
7
Face Pull
4 Sets
15 Reps
@7
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Hip Thrust (Barbell)
4 Sets
6 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Leg Curl
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Barbell)
4 Sets
6 Reps
70%
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@7
3
Seal Row
3 Sets
10 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
5
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10 Reps
@7
7
Face Pull
4 Sets
15 Reps
@7
Day 6
1
Squat (Barbell)
4 Sets
6 Reps
70%
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Leg Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
70%
2
Incline Bench Press (Barbell)
4 Sets
6 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
5
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
6
Tricep Extension (Cable)
3 Sets
15 Reps
@7
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
70%
2
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
6 Reps
@7
3
Upright Row (Barbell)
3 Sets
10 Reps
@7
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7
5
camber bar bench
3 Sets
8 Reps
@7
6
JM Press
3 Sets
8 Reps
@7