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Push pull legs powerbuilding rountine

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Program Description

This programme is designed for building strength and muscle mass. Aim to go close to failure on every set with 2 reps in the tank.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 03, 2025 09:35
  • Last Edited
    Aug 03, 2025 09:35
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5