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BoostcampPNG

P/P/L/U

by Uczex

Program Description

This training plan is designed for individuals in a caloric surplus whose primary goal is muscle hypertrophy. It is aimed at people who prioritize upper-body development and find one dedicated leg workout per month sufficient to maintain and stimulate lower-body muscles.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2026 04:23
  • Last Edited
    Feb 16, 2026 03:04
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Triceps
13.6%
Biceps
11.8%
Lats
10.9%
Front Delts
10.9%
Chest
8.2%
Middle Delts
7.3%
Abs
4.5%
Hamstrings
4.5%
Quadriceps
3.6%
Rear Delts
2.7%
Glutes
2.7%
Adductors
2.7%
Lower Back
1.8%
Forearms
0.9%
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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
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-12 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
3
4-12 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
4-12 reps
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Overhead Tricep Extension (Dumbbell)
2
4-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
4-12 reps
RPE 10
2
Face Pull
2
4-12 reps
RPE 10
3
Bayesian Curl
3
4-12 reps
RPE 10
4
T-Bar Row
2
4-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-12 reps
RPE 10
6
Alternating Dumbbell Curl
2
4-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-12 reps
RPE 10
2
Seated Hamstring Curl
3
4-12 reps
RPE 10
3
Back Extension (Weighted)
2
AMRAP
RPE 10
4
Hip Adductor (Machine)
2
4-12 reps
RPE 10
5
Leg Extension
2
4-12 reps
RPE 10
6
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
4-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
4-12 reps
RPE 10
3
Lateral Raise (Cable)
2
AMRAP
RPE 10
4
Cable Crossover
2
4-12 reps
RPE 10
5
Single Arm Row (Dumbbell)
2
4-12 reps
RPE 10
6A
V-Handle Tricep Pushdown (Cable)
2
4-12 reps
RPE 10
6B
Bicep Curl (Cable)
2
4-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown
3 Sets
4-12 Reps
@10
2
Face Pull
2 Sets
4-12 Reps
@10
3
Bayesian Curl
3 Sets
4-12 Reps
@10
4
T-Bar Row
2 Sets
4-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
4-12 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
4-12 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
4-12 Reps
@10
2
Seated Shoulder Press (Dumbbell)
3 Sets
4-12 Reps
@10
3
Tricep Rope Push Down (Cable)
3 Sets
4-12 Reps
@10
4
Cable Crossover
2 Sets
4-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Overhead Tricep Extension (Dumbbell)
2 Sets
4-12 Reps
@10
7
Decline Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
2 Sets
4-12 Reps
@10
2
Seated Hamstring Curl
3 Sets
4-12 Reps
@10
3
Back Extension (Weighted)
2 Sets
AMRAP
@10
4
Hip Adductor (Machine)
2 Sets
4-12 Reps
@10
5
Leg Extension
2 Sets
4-12 Reps
@10
6
Cable Crunch
2 Sets
AMRAP
@10
Day 4
1
Pull-Up (Weighted)
3 Sets
4-12 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
4-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
AMRAP
@10
4
Cable Crossover
2 Sets
4-12 Reps
@10
5
Single Arm Row (Dumbbell)
2 Sets
4-12 Reps
@10
6A
V-Handle Tricep Pushdown (Cable)
2 Sets
4-12 Reps
@10
6B
Bicep Curl (Cable)
2 Sets
4-12 Reps
@10