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BoostcampPNG

Netto Curvo's PPL

by Netto Curvo

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 22, 2025 12:01
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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