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BoostcampPNG

Ultimate PPL Tweaked

by Michael S.

Program Description

This program is designed around hypertrophy in a gym with limited equipment.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 13, 2025 11:47
  • Last Edited
    Jun 18, 2025 12:21

Summary

Transform your physique with the Ultimate PPL Tweaked program, a meticulously crafted 13-week journey designed for serious lifters. This 6-day-a-week routine combines push, pull, and leg workouts to maximize strength and hypertrophy, utilizing a variety of equipment to keep your sessions dynamic and engaging. Each workout is structured to challenge your limits, featuring exercises like the paused squat and weighted pull-up, ensuring you build muscle effectively while improving your overall performance. Get ready to push your boundaries and achieve the results you've been striving for!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
RPE 6
RPE 9.5
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 6
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
4
12 reps
12 reps
RPE 6
RPE 10
6
Cable Crunch
1
3
10 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
RPE 6
RPE 9.5
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 6
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
4
12 reps
12 reps
RPE 6
RPE 10
6
Cable Crunch
1
3
10 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
RPE 6
RPE 9.5
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 6
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
4
12 reps
12 reps
RPE 6
RPE 10
6
Cable Crunch
1
3
10 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
RPE 6
RPE 9.5
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 6
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
4
12 reps
12 reps
RPE 6
RPE 10
6
Cable Crunch
1
3
10 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3
10 reps
10 reps
RPE 6
RPE 9.5
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 6
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 8.5
5
Standing Calf Raise
1
4
12 reps
12 reps
RPE 6
RPE 10
6
Cable Crunch
1
3
10 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10 reps
10 reps
RPE 6
RPE 8
2
Squat (Paused)
1
2
5 reps
5 reps
RPE 6
RPE 7
3
Romanian Deadlift (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 6
RPE 7
5
Standing Calf Raise
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Cable Crunch
1
2
10 reps
10 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Cable Crunch
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Cable Crunch
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Cable Crunch
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Cable Crunch
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
3
8 reps
10 reps
12 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Romanian Deadlift (Dumbbell)
1
3
15 reps
20 reps
RPE 8
RPE 9
3
Walking Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 7
RPE 9
4
Leg Curl
1
3
10 reps
8 reps
RPE 7
RPE 10
5
Standing Calf Raise
1
3
15 reps
20 reps
RPE 8
RPE 10
6
Cable Crunch
1
3
10 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
3
8 reps
10 reps
12 reps
15 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Romanian Deadlift (Dumbbell)
1
3
15 reps
20 reps
RPE 8
RPE 9
3
Walking Lunge (Dumbbell)
1
3
12 reps
10 reps
RPE 7
RPE 9
4
Leg Curl
1
3
10 reps
8 reps
RPE 7
RPE 10
5
Standing Calf Raise
1
3
15 reps
20 reps
RPE 8
RPE 10
6
Cable Crunch
1
3
10 reps
10 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 4
RPE 5
RPE 6
2
Romanian Deadlift (Dumbbell)
1
2
15 reps
12 reps
RPE 5
RPE 6
3
Walking Lunge (Dumbbell)
1
2
8 reps
8 reps
RPE 5
RPE 6
4
Leg Curl
1
2
8 reps
8 reps
RPE 5
RPE 7
5
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
6
Cable Crunch
1
2
10 reps
10 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8.5
3
Arnold Press
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 9
4
Cable Crossover
1
2
15 reps
15 reps
RPE 7
RPE 9.5
5
Cross Body Cable Y Raise
1
3
15 reps
15 reps
RPE 7.5
RPE 9
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
7
N1 Style Cross Body Tricep Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8.5
3
Arnold Press
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 9
4
Cable Crossover
1
2
15 reps
15 reps
RPE 7
RPE 9.5
5
Cross Body Cable Y Raise
1
3
15 reps
15 reps
RPE 7.5
RPE 9
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
7
N1 Style Cross Body Tricep Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8.5
3
Arnold Press
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 9
4
Cable Crossover
1
2
15 reps
15 reps
RPE 7
RPE 9.5
5
Cross Body Cable Y Raise
1
3
15 reps
15 reps
RPE 7.5
RPE 9
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
7
N1 Style Cross Body Tricep Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8.5
3
Arnold Press
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 9
4
Cable Crossover
1
2
15 reps
15 reps
RPE 7
RPE 9.5
5
Cross Body Cable Y Raise
1
3
15 reps
15 reps
RPE 7.5
RPE 9
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
7
N1 Style Cross Body Tricep Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 8.5
3
Arnold Press
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 9
4
Cable Crossover
1
2
15 reps
15 reps
RPE 7
RPE 9.5
5
Cross Body Cable Y Raise
1
3
15 reps
15 reps
RPE 7.5
RPE 9
6
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
7
N1 Style Cross Body Tricep Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
5 reps
RPE 5
RPE 5
RPE 6
RPE 7
2
Larsen Press (Barbell)
2
10 reps
RPE 7
3
Arnold Press
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
4
Cable Crossover
1
2
15 reps
15 reps
RPE 7
RPE 8
5
Cross Body Cable Y Raise
1
2
15 reps
15 reps
RPE 7
RPE 8
6
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 7
RPE 8
7
N1 Style Cross Body Tricep Extension
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
3
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Tricep Kickback
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
3
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Tricep Kickback
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
3
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Tricep Kickback
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
4 reps
RPE 6
RPE 6.5
RPE 7
RPE 9
2
Incline Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
3
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
2
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Tricep Kickback
1
2
10 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10 reps
15 reps
20 reps
RPE 6
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
3
10 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
3
Cable Crossover
1
3
15 reps
20 reps
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
3
15 reps
20 reps
RPE 8
RPE 10
6
Narrow Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
10 reps
15 reps
20 reps
RPE 6
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
3
10 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
3
Cable Crossover
1
3
15 reps
20 reps
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
1
3
10 reps
15 reps
RPE 8
RPE 10
5
Overhead Tricep Extension (Cable)
1
3
15 reps
20 reps
RPE 8
RPE 10
6
Narrow Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
2
Shoulder Press (Machine)
1
1
2
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
3
Cable Crossover
1
2
15 reps
15 reps
RPE 6
RPE 7
4
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
5
Overhead Tricep Extension (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
6
Narrow Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
1
6 reps
8 reps
10 reps
10 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
RPE 6
2
Chest Supported Row (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Dumbbell Bench Pullover
1
2
10 reps
10 reps
RPE 7
RPE 9.5
4
Face Pull
1
3
15 reps
15 reps
RPE 7
RPE 9.5
5
Bicep Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
1
6 reps
8 reps
10 reps
10 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
RPE 6
2
Chest Supported Row (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Dumbbell Bench Pullover
1
2
10 reps
10 reps
RPE 7
RPE 9.5
4
Face Pull
1
3
15 reps
15 reps
RPE 7
RPE 9.5
5
Bicep Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
1
6 reps
8 reps
10 reps
10 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
RPE 6
2
Chest Supported Row (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Dumbbell Bench Pullover
1
2
10 reps
10 reps
RPE 7
RPE 9.5
4
Face Pull
1
3
15 reps
15 reps
RPE 7
RPE 9.5
5
Bicep Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
1
6 reps
8 reps
10 reps
10 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
RPE 6
2
Chest Supported Row (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Dumbbell Bench Pullover
1
2
10 reps
10 reps
RPE 7
RPE 9.5
4
Face Pull
1
3
15 reps
15 reps
RPE 7
RPE 9.5
5
Bicep Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
1
6 reps
8 reps
10 reps
10 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
RPE 6
2
Chest Supported Row (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8.5
3
Dumbbell Bench Pullover
1
2
10 reps
10 reps
RPE 7
RPE 9.5
4
Face Pull
1
3
15 reps
15 reps
RPE 7
RPE 9.5
5
Bicep Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 7
RPE 9.5
6
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
6 reps
8 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 10
2
Chest Supported Row (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
3
Dumbbell Bench Pullover
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Face Pull
1
3
15 reps
15 reps
RPE 7
RPE 8
5
Bicep Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 7
RPE 8
6
Preacher Curl (EZ Bar)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3
6 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
3
Rear Delt Fly (Cable)
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hammer Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3
6 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
3
Rear Delt Fly (Cable)
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hammer Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3
6 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
3
Rear Delt Fly (Cable)
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hammer Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
3
6 reps
8 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
3
Rear Delt Fly (Cable)
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Hammer Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4
8 reps
20 reps
RPE 6
RPE 9
2
Chest Supported Row (Machine)
1
1
4
10 reps
15 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Shrug (Barbell)
1
3
15 reps
20 reps
RPE 8
RPE 10
4
Rear Delt Fly (Cable)
1
3
15 reps
20 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4
8 reps
20 reps
RPE 6
RPE 9
2
Chest Supported Row (Machine)
1
1
4
10 reps
15 reps
20 reps
RPE 7
RPE 8
RPE 9
3
Shrug (Barbell)
1
3
15 reps
20 reps
RPE 8
RPE 10
4
Rear Delt Fly (Cable)
1
3
15 reps
20 reps
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
8 reps
20 reps
RPE 6
RPE 7
2
Chest Supported Row (Machine)
1
3
12 reps
12 reps
RPE 5
RPE 6
3
Shrug (Barbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
4
Rear Delt Fly (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 7
5
Bicep Curl (EZ Bar)
2
21 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8.5
3
Lunge (Dumbbell)
1
1
4
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8.5
4
Leg Curl
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
5
Leg Extension
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
4
15 reps
15 reps
RPE 8
RPE 9.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8.5
3
Lunge (Dumbbell)
1
1
4
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8.5
4
Leg Curl
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
5
Leg Extension
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
4
15 reps
15 reps
RPE 8
RPE 9.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8.5
3
Lunge (Dumbbell)
1
1
4
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8.5
4
Leg Curl
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
5
Leg Extension
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
4
15 reps
15 reps
RPE 8
RPE 9.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8.5
3
Lunge (Dumbbell)
1
1
4
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8.5
4
Leg Curl
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
5
Leg Extension
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
4
15 reps
15 reps
RPE 8
RPE 9.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8.5
3
Lunge (Dumbbell)
1
1
4
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8.5
4
Leg Curl
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
5
Leg Extension
1
3
10 reps
10 reps
RPE 7.5
RPE 8.5
6
Standing Calf Raise
1
4
15 reps
15 reps
RPE 8
RPE 9.5
7
Hanging Leg Raise
1
3
12 reps
12 reps
RPE 7
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4 reps
4 reps
4 reps
4 reps
RPE 4
RPE 4.5
RPE 5
RPE 6
2
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
3
Lunge (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 6
RPE 7
4
Leg Curl
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Leg Extension
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Standing Calf Raise
1
2
15 reps
15 reps
RPE 7
RPE 8
7
Hanging Leg Raise
1
2
10-20 reps
10-20 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Walking Lunge (Dumbbell)
1
1
1
2
8 reps
6 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Standing Calf Raise
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hanging Leg Raise
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Walking Lunge (Dumbbell)
1
1
1
2
8 reps
6 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Standing Calf Raise
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hanging Leg Raise
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
2
Walking Lunge (Dumbbell)
1
1
1
2
8 reps
6 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Standing Calf Raise
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hanging Leg Raise
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
3
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Walking Lunge (Dumbbell)
1
1
3
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
3
Leg Curl
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Standing Calf Raise
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Hanging Leg Raise
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
5
10 reps
20 reps
RPE 8
RPE 10
4
Leg Curl
1
3
15 reps
20 reps
RPE 8
RPE 10
5
Standing Calf Raise
1
3
15 reps
20 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Lunge (Dumbbell)
1
1
2
10 reps
15 reps
20 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
5
10 reps
20 reps
RPE 8
RPE 10
4
Leg Curl
1
3
15 reps
20 reps
RPE 8
RPE 10
5
Standing Calf Raise
1
3
15 reps
20 reps
RPE 8
RPE 10
6
Hanging Leg Raise
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 4
RPE 5
RPE 6
2
Lunge (Dumbbell)
3
12 reps
RPE 6
3
Leg Extension
1
2
15 reps
15 reps
RPE 6
RPE 7
4
Leg Curl
1
2
15 reps
15 reps
RPE 6
RPE 7
5
Standing Calf Raise
1
2
15 reps
15 reps
RPE 6
RPE 7
6
Hanging Leg Raise
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
8 reps
6 reps
8 reps
5 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
2
Shoulder Press (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8.5
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 7.5
RPE 9.5
5
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 7.5
RPE 9.5
6
Front Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 9.5
7
Narrow Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
8 reps
6 reps
8 reps
5 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
2
Shoulder Press (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8.5
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 7.5
RPE 9.5
5
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 7.5
RPE 9.5
6
Front Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 9.5
7
Narrow Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
8 reps
6 reps
8 reps
5 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
2
Shoulder Press (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8.5
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 7.5
RPE 9.5
5
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 7.5
RPE 9.5
6
Front Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 9.5
7
Narrow Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
8 reps
6 reps
8 reps
5 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
2
Shoulder Press (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8.5
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 7.5
RPE 9.5
5
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 7.5
RPE 9.5
6
Front Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 9.5
7
Narrow Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
8 reps
6 reps
8 reps
5 reps
12 reps
RPE 6
RPE 7
RPE 8.5
RPE 8.5
RPE 8.5
2
Shoulder Press (Machine)
1
1
3
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
3
Skull Crusher (Barbell)
1
3
8 reps
8 reps
RPE 7
RPE 8.5
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 7.5
RPE 9.5
5
Lateral Raise (Cable)
1
3
20 reps
20 reps
RPE 7.5
RPE 9.5
6
Front Raise
1
2
15 reps
15 reps
RPE 7.5
RPE 9.5
7
Narrow Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
8 reps
6 reps
8 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 7
2
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
3
Skull Crusher (Barbell)
1
2
8 reps
8 reps
RPE 6
RPE 7
4
Chest Fly (Cable)
1
2
12 reps
12 reps
RPE 6
RPE 7
5
Lateral Raise (Cable)
1
2
20 reps
20 reps
RPE 7
RPE 8
6
Front Raise
1
2
15 reps
15 reps
RPE 7
RPE 8
7
Narrow Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
1
2
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
1
2
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
1
2
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Press (Machine)
1
1
1
2
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
4
Tricep Pushdown (Cable)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
2-4 reps
RPE 6-7
RPE 6.5-7.5
RPE 7-8
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
60%
3
Arnold Press
1
1
3
10 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
3
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
3
15 reps
20 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
2-4 reps
RPE 6-7
RPE 6.5-7.5
RPE 7-8
RPE 8-9
2
Bench Press (Barbell)
1
AMRAP
60%
3
Arnold Press
1
1
3
10 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
4
Chest Press (Machine)
1
3
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
3
15 reps
20 reps
RPE 8
RPE 10
7
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2-4 reps
2-4 reps
RPE 5
RPE 6
2
Arnold Press
1
1
2
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
3
Chest Press (Machine)
1
2
12 reps
12 reps
RPE 5
RPE 6
4
Lateral Raise (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
5
Tricep Pushdown (Cable)
1
2
15 reps
15 reps
RPE 6
RPE 7
6
Overhead Tricep Extension (Cable)
2
15-20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3
6 reps
8 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
1
1
3
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Shrug (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Reverse Pec Deck
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3
6 reps
8 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
1
1
3
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Shrug (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Reverse Pec Deck
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3
6 reps
8 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
1
1
3
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Shrug (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Reverse Pec Deck
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3
6 reps
8 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
1
1
3
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Shrug (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Reverse Pec Deck
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
3
6 reps
8 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
1
1
3
12 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Shrug (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Reverse Pec Deck
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
6
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 7.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
8 reps
12 reps
RPE 6
RPE 7
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Kroc Row
1
1
2
12 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
4
Shrug (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
5
Reverse Pec Deck
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Bicep Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
1
1
2
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Shrug (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
1
1
2
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Shrug (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
1
1
2
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Shrug (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
10 reps
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Chest Supported Row (Machine)
1
1
1
2
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Shrug (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6
8 reps
6 reps
3 reps
RPE 6-7
RPE 6.5-7.5
RPE 7-8
2
Chest Supported Row (Machine)
1
1
10
8 reps
6 reps
3 reps
RPE 6-7
RPE 6.5-7.5
RPE 7-8
3
Dumbbell Row
1
3
8 reps
6 reps
RPE 6-7
RPE 7-8
4
Bicep Curl (Dumbbell)
1
3
15 reps
20 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
3
15 reps
RPE 10
6
Face Pull
1
3
15 reps
20 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6
8 reps
6 reps
3 reps
RPE 6-7
RPE 6.5-7.5
RPE 7-8
2
Chest Supported Row (Machine)
1
1
10
8 reps
6 reps
3 reps
RPE 6-7
RPE 6.5-7.5
RPE 7-8
3
Dumbbell Row
1
3
8 reps
6 reps
RPE 6-7
RPE 7-8
4
Bicep Curl (Dumbbell)
1
3
15 reps
20 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
3
15 reps
RPE 10
6
Face Pull
1
3
15 reps
20 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
4
8 reps
6 reps
3 reps
RPE 5
RPE 5
RPE 6
2
Chest Supported Row (Machine)
1
1
6
8 reps
6 reps
3 reps
RPE 4
RPE 5
RPE 6
3
Dumbbell Row
1
2
8 reps
6 reps
RPE 5
RPE 6
4
Bicep Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 6
RPE 7
5
Preacher Curl (EZ Bar)
1
2
15 reps
15 reps
RPE 6
RPE 7
6
Face Pull
1
2
15 reps
15 reps
RPE 6
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
@6
@9.5
2
Squat (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@6
@8.5
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8.5
5
Standing Calf Raise
1 Set
4 Sets
12 Reps
12 Reps
@6
@10
6
Cable Crunch
1 Set
3 Sets
10 Reps
10 Reps
@6
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
5 Reps
@6
@6.5
@7
@9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@8.5
3
Arnold Press
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@9
4
Cable Crossover
1 Set
2 Sets
15 Reps
15 Reps
@7
@9.5
5
Cross Body Cable Y Raise
1 Set
3 Sets
15 Reps
15 Reps
@7.5
@9
6
Tricep Pushdown (Cable)
1 Set
3 Sets
8 Reps
8 Reps
@7
@9.5
7
N1 Style Cross Body Tricep Extension
2 Sets
12 Reps
@10
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
2 Sets
1 Set
6 Reps
8 Reps
10 Reps
10 Reps
5 Reps
@6
@6.5
@7.5
@10
@6
2
Chest Supported Row (Machine)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@6
@7
@8.5
3
Dumbbell Bench Pullover
1 Set
2 Sets
10 Reps
10 Reps
@7
@9.5
4
Face Pull
1 Set
3 Sets
15 Reps
15 Reps
@7
@9.5
5
Bicep Curl (EZ Bar)
1 Set
3 Sets
8 Reps
8 Reps
@7
@9.5
6
Preacher Curl (EZ Bar)
2 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8.5
2
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@8.5
3
Lunge (Dumbbell)
1 Set
1 Set
4 Sets
12 Reps
12 Reps
12 Reps
@6
@7
@8.5
4
Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
@7.5
@8.5
5
Leg Extension
1 Set
3 Sets
10 Reps
10 Reps
@7.5
@8.5
6
Standing Calf Raise
1 Set
4 Sets
15 Reps
15 Reps
@8
@9.5
7
Hanging Leg Raise
1 Set
3 Sets
12 Reps
12 Reps
@7
@9.5
Day 5
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
8 Reps
5 Reps
12 Reps
@6
@7
@8.5
@8.5
@8.5
2
Shoulder Press (Machine)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
3
Skull Crusher (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@7
@8.5
4
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@7.5
@9.5
5
Lateral Raise (Cable)
1 Set
3 Sets
20 Reps
20 Reps
@7.5
@9.5
6
Front Raise
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@9.5
7
Narrow Push Up
1 Set
AMRAP
@10
Day 6
1
Pull-Up (Weighted)
1 Set
1 Set
3 Sets
6 Reps
8 Reps
12 Reps
@6.5
@7.5
@8.5
2
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
3
Kroc Row
1 Set
1 Set
3 Sets
12 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
4
Shrug (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@7.5
@9.5
5
Reverse Pec Deck
1 Set
3 Sets
10 Reps
10 Reps
@7.5
@9.5
6
Bicep Curl (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@7.5
@9.5