Program Description
PPL+1: Precision Progression is a 4-day training split built on the proven Push-Pull-Legs framework, with a dedicated fourth day tailored to your unique weak points. Whether it's lagging muscle groups, mobility deficits, or accessory lifts that need attention, the "+1" day gives you the flexibility to target what matters most. This program is designed for intermediate to advanced lifters who want balanced development, reduced plateaus, and improved symmetry. Stay structured, stay focused—train with precision.
Program Overview
- LevelNovice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length13 weeks
- Time Per Workout90 minutes
- CreatedJun 13, 2025 05:00
- Last EditedJun 13, 2025 06:30
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2B
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
5A
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 9
5B
Pec Deck (Machine)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 4
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 4
3
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 4
4
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 4
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 4
6
Seated Military Press (Smith Machine)
3
10-15 reps
RPE 4
7
Pec Deck (Machine)
3
10-12 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8-9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 8-9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8-9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 8-9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8-9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 8-9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8-9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 8-9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8-9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 8-9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
12-15 reps
RPE 9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 8-9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 8-9
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8-9
3A
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Upright Row (Barbell)
3
12-15 reps
RPE 9
5A
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 9
5B
Lu Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 4
2
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 4
3
Reverse Wrist Curl (Barbell)
3
12-15 reps
RPE 4
4
Wrist Curls
3
15-20 reps
RPE 4
5
Upright Row (Barbell)
3
12-15 reps
RPE 4
6
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 4
7
Lu Raise
3
10-15 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8-9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8-9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8-9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8-9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8-9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 8
2
Squat (Barbell)
4
5-8 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8-9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
2
Leg Press
3
10-15 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 9
4A
Lu Raise
3
10-15 reps
RPE 8
4B
Bayesian Curl
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12-15 reps
RPE 4
2
Squat (Barbell)
4
5-8 reps
RPE 4
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 4
4
Lu Raise
3
10-15 reps
RPE 4
5
Bayesian Curl
4
12-15 reps
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bayesian Curl
4
12-15 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bayesian Curl
4
12-15 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bayesian Curl
4
12-15 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bayesian Curl
4
12-15 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bayesian Curl
4
12-15 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2A
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 8
2B
Bayesian Curl
4
12-15 reps
RPE 8-9
2C
Upright Row (Barbell)
3
12-15 reps
RPE 8
3A
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 8
3B
Wrist Curls
3
15-20 reps
RPE 8
4
Bench Press (Close Grip)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 4
2
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 4
3
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 4
4
Upright Row (Barbell)
3
12-15 reps
RPE 4
5
Reverse Wrist Curl (Barbell)
3
15-20 reps
RPE 4
6
Wrist Curls
3
15-20 reps
RPE 4
7
Bench Press (Close Grip)
3
8-10 reps
RPE 4
Week 1
1 / 13 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
5-8 Reps
@8-9
2A
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@8-9
2B
Overhead Extension (EZ Bar)3 Sets
10-12 Reps
@8
3
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8-9
4
Chest Fly (Dumbbell)3 Sets
12-15 Reps
@8
5A
Seated Military Press (Smith Machine)3 Sets
10-15 Reps
@9
5B
Pec Deck (Machine)3 Sets
10-12 Reps
@8
Day 2
1
Chest Supported Row (Dumbbell)4 Sets
12-15 Reps
@9
2
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
@8-9
3A
Reverse Wrist Curl (Barbell)3 Sets
12-15 Reps
@8
3B
Wrist Curls3 Sets
15-20 Reps
@8
4
Upright Row (Barbell)3 Sets
12-15 Reps
@9
5A
Lat Pulldown (Close Grip)4 Sets
10-15 Reps
@8-9
5B
Lu Raise3 Sets
10-15 Reps
@8
Day 3
1
Leg Curl3 Sets
12-15 Reps
@8
2
Squat (Barbell)4 Sets
5-8 Reps
@9
3
Romanian Deadlift (Dumbbell)3 Sets
10-12 Reps
@8-9
4A
Lu Raise3 Sets
10-15 Reps
@8
4B
Bayesian Curl4 Sets
12-15 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@8
2A
Overhead Extension (EZ Bar)3 Sets
10-12 Reps
@8
2B
Bicep Curl (EZ Bar)4 Sets
10-12 Reps
@8-9
2C
Upright Row (Barbell)3 Sets
12-15 Reps
@8
3A
Reverse Wrist Curl (Barbell)3 Sets
15-20 Reps
@8
3B
Wrist Curls3 Sets
15-20 Reps
@8
4
Bench Press (Close Grip)3 Sets
8-10 Reps
@9