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Netto Curvo's PPL

by Netto Curvo
5.0
(1 rating)

Program Description

Overall muscle growth.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 11:02
  • Last Edited
    Jul 23, 2025 09:56

Summary

Embark on an 8-week journey with Netto Curvo's PPL program, designed for those ready to elevate their strength and physique. This 6-day-per-week regimen combines push, pull, and leg workouts, focusing on compound and isolation movements to maximize muscle engagement. With a variety of exercises including bench presses, chin-ups, and tricep extensions, you'll build strength and definition across all major muscle groups. Get ready to challenge yourself and see tangible results as you commit to this structured and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Quadriceps
10.5%
Chest
10.4%
Biceps
10%
Front Delts
9.1%
Lats
8.6%
Upper Back
7.9%
Glutes
7.5%
Hamstrings
7.1%
Calves
4.1%
Adductors
3.7%
Middle Delts
3.1%
Abductors
2.5%
Forearms
1.3%
Abs
1.2%
Rear Delts
0.3%
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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
Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Push Up
3
15 reps
RPE 9
4
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Tricep Extension (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Push Up
3
15 reps
RPE 9
4
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Tricep Extension (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Push Up
3
15 reps
RPE 9
4
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Tricep Extension (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Push Up
3
15 reps
RPE 9
4
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Tricep Extension (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Push Up
3
15 reps
RPE 9
4
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Tricep Extension (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Push Up
3
15 reps
RPE 9
4
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Tricep Extension (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Push Up
3
15 reps
RPE 9
4
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Tricep Extension (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Push Up
3
15 reps
RPE 9
4
Shoulder Press (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Tricep Extension (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
3
15 reps
15 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
2
2
15 reps
15 reps
RPE 8
RPE 9
3
Lat V-bar Pull-down (close Grip)
3
15 reps
RPE 9
4
Reverse Fly With Cable Cross
3
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Biceps Curl
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
3
15 reps
15 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
2
2
15 reps
15 reps
RPE 8
RPE 9
3
Lat V-bar Pull-down (close Grip)
3
15 reps
RPE 9
4
Reverse Fly With Cable Cross
3
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Biceps Curl
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
3
15 reps
15 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
2
2
15 reps
15 reps
RPE 8
RPE 9
3
Lat V-bar Pull-down (close Grip)
3
15 reps
RPE 9
4
Reverse Fly With Cable Cross
3
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Biceps Curl
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
3
15 reps
15 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
2
2
15 reps
15 reps
RPE 8
RPE 9
3
Lat V-bar Pull-down (close Grip)
3
15 reps
RPE 9
4
Reverse Fly With Cable Cross
3
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Biceps Curl
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
3
15 reps
15 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
2
2
15 reps
15 reps
RPE 8
RPE 9
3
Lat V-bar Pull-down (close Grip)
3
15 reps
RPE 9
4
Reverse Fly With Cable Cross
3
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Biceps Curl
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
3
15 reps
15 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
2
2
15 reps
15 reps
RPE 8
RPE 9
3
Lat V-bar Pull-down (close Grip)
3
15 reps
RPE 9
4
Reverse Fly With Cable Cross
3
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Biceps Curl
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
3
15 reps
15 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
2
2
15 reps
15 reps
RPE 8
RPE 9
3
Lat V-bar Pull-down (close Grip)
3
15 reps
RPE 9
4
Reverse Fly With Cable Cross
3
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Biceps Curl
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
3
15 reps
15 reps
RPE 8
RPE 9
2
Wide Grip Lat Pulldown
2
2
15 reps
15 reps
RPE 8
RPE 9
3
Lat V-bar Pull-down (close Grip)
3
15 reps
RPE 9
4
Reverse Fly With Cable Cross
3
15 reps
RPE 9
5
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Single Arm Biceps Curl
1
2
15 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
2
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
2
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
2
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
2
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
2
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
2
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
2
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
2
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Adductor (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
15 reps
15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Front Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Chest Press (Machine)
1
4
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise (dumbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Frontal Raise (Rope)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Tricep Extension (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Front Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Chest Press (Machine)
1
4
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise (dumbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Frontal Raise (Rope)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Tricep Extension (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Front Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Chest Press (Machine)
1
4
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise (dumbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Frontal Raise (Rope)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Tricep Extension (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Front Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Chest Press (Machine)
1
4
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise (dumbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Frontal Raise (Rope)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Tricep Extension (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Front Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Chest Press (Machine)
1
4
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise (dumbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Frontal Raise (Rope)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Tricep Extension (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Front Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Chest Press (Machine)
1
4
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise (dumbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Frontal Raise (Rope)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Tricep Extension (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Front Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Chest Press (Machine)
1
4
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise (dumbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Frontal Raise (Rope)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Tricep Extension (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Front Raise
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Chest Press (Machine)
1
4
15 reps
15 reps
RPE 8
RPE 9
4
Front Raise (dumbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Frontal Raise (Rope)
1
2
15 reps
15 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 9
7
Tricep Extension (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Chainsaw Row
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Chainsaw Row
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Chainsaw Row
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Chainsaw Row
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Chainsaw Row
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Chainsaw Row
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Chainsaw Row
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Chainsaw Row
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
2
15 reps
15 reps
RPE 8
RPE 9
4
Lat Pulldown (Neutral Grip)
1
2
15 reps
15 reps
RPE 7
RPE 9
5
Bicep Curl (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
6
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 7
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
1
1
2
30 reps
30 reps
30 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
3
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
2
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
3
15 reps
15 reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@6
@8
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Push Up
3 Sets
15 Reps
@9
4
Shoulder Press (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
6
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
7
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
Day 2
1
Chin-Up (Bodyweight)
1 Set
3 Sets
15 Reps
15 Reps
@8
@9
2
Wide Grip Lat Pulldown
2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
3
Lat V-bar Pull-down (close Grip)
3 Sets
15 Reps
@9
4
Reverse Fly With Cable Cross
3 Sets
15 Reps
@9
5
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
6
Bicep Curl (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Single Arm Biceps Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
15 Reps
@6
@7
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
5
Calf Raise (Machine)
2 Sets
2 Sets
15 Reps
15 Reps
@8
@9
Day 4
1
Chest Fly (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
2
Front Raise
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Chest Press (Machine)
1 Set
4 Sets
15 Reps
15 Reps
@8
@9
4
Front Raise (dumbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
@9
5
Frontal Raise (Rope)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
6
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
7
Tricep Extension (Machine)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 5
1
Seated Row (Machine)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
2
Chainsaw Row
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Bent Over Row (Barbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@9
4
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
15 Reps
15 Reps
@7
@9
5
Bicep Curl (Machine)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
6
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7
@9
Day 6
1
Sumo Deadlift (Barbell)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
30 Reps
30 Reps
30 Reps
@7
@8
@9
3
Leg Curl
1 Set
1 Set
3 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
4
Hip Abductor (Machine)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@7
@8
@9
5
Standing Calf Raise
1 Set
3 Sets
15 Reps
15 Reps
@8
@9
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Netto CurvoAge 51, Man
25 days ago
3 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Excellent program for hypertrophy! Easy to execute.