Program Description
Simple Pull, Push, Legs Power and Hypertrophy Make sure to do a good warm-up before starting each training. Workout 3 days, rest 1 day, workout 3 days, rest 1 day, etc. Add an extra rest day when needed. Pull before push so there is some ease on the back between pull and leg days.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJul 29, 2024 09:15
- Last EditedJun 18, 2025 10:44

Summary
Unlock your strength with the PPL Basics program, a comprehensive 12-week journey designed for those ready to elevate their training. Committing to six days a week, you'll engage in a balanced push-pull-legs split that targets all major muscle groups, ensuring optimal growth and recovery. Each workout combines foundational exercises like bench presses and rows with detailed guidance to maximize your performance. Perfect for both beginners and seasoned lifters, this program will help you build muscle, improve strength, and boost your confidence in the gym. Get ready to transform your physique and embrace the challenge!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
6-8 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bayesian Curl
4
10-12 reps
RPE 9
5
Hammer Curl
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
3
Chest Press (Machine)
3
10-12 reps
RPE 9
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Skull Crusher
4
10-12 reps
RPE 9
7
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Lying Leg Curl
4
10-15 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 9
3
Y T W's (Incline Bench)
3
10-15 reps
RPE 9
4
Spider Curl
4
8-12 reps
RPE 9
5
Seated Dumbbell Curl
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Decline Cable Press
3
8-10 reps
RPE 9
3
Chest Fly (Cable)
3
8-10 reps
RPE 9
4
Military Press (Barbell)
3
6-8 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-10 reps
RPE 9
7
Tricep Extension (Machine)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
6-8 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Calf Raise (Bodyweight)
4
12-15 reps
RPE 9
6
Seated Calf Raise
3
6-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)3 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
@9
3
Chest Press (Machine)3 Sets
10-12 Reps
@9
4
Shoulder Press (Machine)3 Sets
6-8 Reps
@9
5
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
@9
6
Skull Crusher4 Sets
10-12 Reps
@9
7
V-Handle Tricep Pushdown (Cable)4 Sets
10-12 Reps
@9
Day 1
1
Bent Over Row (Barbell)3 Sets
6-8 Reps
@9
2
Wide Grip Lat Pulldown3 Sets
6-8 Reps
@9
3
Chest Supported Row (Machine)3 Sets
10-12 Reps
@9
4
Bayesian Curl4 Sets
10-12 Reps
@9
5
Hammer Curl4 Sets
10-12 Reps
@9
Day 3
1
Deadlift (Barbell)3 Sets
4-6 Reps
@9
2
Leg Press (45 Degrees)3 Sets
6-8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
@9
4
Lying Leg Curl4 Sets
10-15 Reps
@9
5
Seated Calf Raise3 Sets
10-15 Reps
@9
6
Standing Calf Raise3 Sets
6-8 Reps
@9
Day 4
1
Pull-Up (Weighted)4 Sets
8-10 Reps
@9
2
Single Arm Row (Dumbbell)3 Sets
6-8 Reps
@9
3
Y T W's (Incline Bench)3 Sets
10-15 Reps
@9
4
Spider Curl4 Sets
8-12 Reps
@9
5
Seated Dumbbell Curl4 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Barbell)3 Sets
6-8 Reps
@9
2
Decline Cable Press3 Sets
8-10 Reps
@9
3
Chest Fly (Cable)3 Sets
8-10 Reps
@9
4
Military Press (Barbell)3 Sets
6-8 Reps
@9
5
One Arm Lateral Raise (Cable)4 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)4 Sets
8-10 Reps
@9
7
Tricep Extension (Machine)4 Sets
12-15 Reps
@9
Day 6
1
Squat (Paused)3 Sets
6-8 Reps
@9
2
Hack Squat3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
@9
4
Leg Extension3 Sets
10-15 Reps
@9
5
Calf Raise (Bodyweight)4 Sets
12-15 Reps
@9
6
Seated Calf Raise3 Sets
6-8 Reps
@9