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Buddy boy PPL X UP

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Program Description

Build muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 04, 2025 11:43
  • Last Edited
    Nov 09, 2025 06:31

Summary

Unlock your potential with the Buddy Boy PPL X UP program, a comprehensive 18-week journey designed for serious lifters. This 5-day-a-week plan focuses on a Push-Pull-Legs split, ensuring balanced muscle development across all major groups. Each workout is strategically crafted to enhance strength and hypertrophy, featuring a mix of machine and cable exercises tailored to maximize your gains. Get ready to push your limits and achieve the physique you’ve always wanted!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.2%
Upper Back
9.2%
Front Delts
8.5%
Biceps
8.1%
Chest
8.1%
Lats
8.1%
Quadriceps
7.8%
Middle Delts
7.1%
Triceps
7.1%
Lower Back
4.6%
Rear Delts
4.2%
Forearms
3.5%
Glutes
3.5%
Adductors
3.5%
Calves
3.5%
Neck
1.8%
Abs
1.4%
Abductors
0.7%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
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
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
5-8 Reps
@10
3
One Arm Chest Support Row (Machine)
2 Sets
5-8 Reps
@10
4
Reverse Pec Deck
2 Sets
8-10 Reps
@10
5
Machine Preacher Curls
2 Sets
8-10 Reps
@10
6
Hammer Preacher Curl
2 Sets
8-10 Reps
@10
Day 1
1
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
2
Shoulder Press (Machine)
2 Sets
5-8 Reps
@10
3
Seated Dip (Machine)
2 Sets
5-8 Reps
@10
4
Behind The Back Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Chest Fly (Machine)
2 Sets
5-8 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
Day 3
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
8-10 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Machine)
2 Sets
5-8 Reps
@10
Day 4
1
Seated Wide-Grip Row (Cable)
2 Sets
5-8 Reps
@10
2
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
3
Chest Fly (Machine)
2 Sets
5-8 Reps
@10
4
Behind The Back Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Tricep Press
2 Sets
8-10 Reps
@10
Day 5
1
Leg Press
2 Sets
5-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
8-10 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Machine)
2 Sets
5-8 Reps
@10