logo
BoostcampPNG

PPPPL

by Mason Jar
1 athletes joined
5.0
(1 rating)

Program Description

Strength and hypertrophy

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 05, 2024 07:46
  • Last Edited
    Jun 18, 2025 12:58

Summary

Unlock your strength potential with the PPPPL program, a comprehensive 10-week training plan designed for serious lifters. Comprising five days of targeted workouts each week, this program focuses on push and pull movements to enhance muscle growth and improve overall strength. With an emphasis on compound exercises and varied rep ranges, you'll challenge your limits and see real results. Perfect for those with access to a garage gym, this plan will elevate your fitness journey and help you achieve your goals.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9.5
5
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
RPE 7
2
Straight Arm Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
15 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 9
7
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7
5
Pec Deck (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 6.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 10
7
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
15 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 9.5
2
Pull-Up (Assisted)
3
12 reps
RPE 6
3
Lat Pulldown
1
1
1
15 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
RPE 10
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 9
7
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
12 reps
RPE 6
RPE 9
RPE 9
RPE 6
2
Lunge (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
6
Good Morning
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@8
@6
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@10
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@8
@9.5
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@9
@9.5
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@8
@8.5
@10
7
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8.5
Day 2
1
Pull-Up (Assisted)
3 Sets
12 Reps
@7
2
Straight Arm Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@8
@10
3
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@9
@9
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@9
7
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@8
@9
@10
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@7
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@6.5
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@10
7
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@9
Day 4
1
Barbell Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@6
@8
@9.5
2
Pull-Up (Assisted)
3 Sets
12 Reps
@6
3
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@6
@8
@9
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7
@8
@10
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@9
7
Concentration Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
12 Reps
@6
@9
@9
@6
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@8
@9
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
6
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Mason JarAge 19, Non-binary
8 months ago
7 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
10/10