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PPLPP for advanced lifters

by William Mayher

Program Description

This 14-week PPLPP program is designed for advanced lifters with a solid strength foundation who want to push hypertrophy and performance to the next level. The program uses a Push–Pull–Legs–Push–Pull split to increase training frequency and volume while strategically managing fatigue. Progressive overload, compound-focused lifts, and targeted accessory work are used to drive muscle growth, strength gains, and improved work capacity. Ideal for experienced lifters who can recover well and want a structured, challenging plan that delivers consistent results.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 26, 2025 04:18
  • Last Edited
    Dec 26, 2025 04:23
Muscle Engagement
Front
Back
MuscleSet
Abs
11.6%
Upper Back
10.8%
Biceps
9.5%
Triceps
9.4%
Front Delts
8.7%
Lats
7.7%
Middle Delts
7.4%
Chest
7.3%
Quadriceps
6.3%
Glutes
6.3%
Hamstrings
6.3%
Rear Delts
4.4%
Lower Back
2.4%
Forearms
1.2%
Adductors
0.8%
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Decline Crunch (Weighted)
4
15 reps
RPE 9
5
Overhead Press (Barbell)
3
6-8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
4-6 reps
RPE 9
2
Rear Delt Fly (Cable)
3
10-12 reps
RPE 9
3
Chin-Up (Bodyweight)
3
10 reps
RPE 9
4
Lat Pulldown
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6 reps
RPE 9
2
Decline Crunch (Weighted)
3
15 reps
RPE 9
3
Front Squat (Barbell)
3
8 reps
RPE 9
4
Squat (Barbell)
3
8 reps
RPE 9
5
Abs Crunch (Machine)
3
12 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
7
Rotary Torso
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
3
Bench Press (Dumbbell)
3
10-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Hammer Curl
4
10-12 reps
RPE 9
4
Seated Row (Cable)
4
10-12 reps
RPE 9
5
Decline Crunch (Weighted)
4
15 reps
RPE 9
6
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
Week 1
1 / 14 Weeks
Day 3
1
Trap Bar Deadlift
3 Sets
6 Reps
@9
2
Decline Crunch (Weighted)
3 Sets
15 Reps
@9
3
Front Squat (Barbell)
3 Sets
8 Reps
@9
4
Squat (Barbell)
3 Sets
8 Reps
@9
5
Abs Crunch (Machine)
3 Sets
12 Reps
@9
6
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
7
Rotary Torso
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@9
3
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@9
4
Decline Crunch (Weighted)
4 Sets
15 Reps
@9
5
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
Day 2
1
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9
2
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
10-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
2
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
Day 5
1
Single Arm Row (Dumbbell)
4 Sets
10-12 Reps
@9
2
Rear Delt Fly (Cable)
4 Sets
10-12 Reps
@9
3
Hammer Curl
4 Sets
10-12 Reps
@9
4
Seated Row (Cable)
4 Sets
10-12 Reps
@9
5
Decline Crunch (Weighted)
4 Sets
15 Reps
@9
6
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
@9