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5 DAY SPLIT (PPL x Arnold)

by JJ

Program Description

5 days per week - Calisthenics + strength training. Pull - Back & Biceps Push - Chest & Triceps Legs - Quads & Hamstring Chest & Back Shoulders & Arms

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 02, 2025 10:07
  • Last Edited
    Oct 11, 2025 01:27

Summary

Unlock your potential with the 5 DAY SPLIT (PPL x Arnold) program, designed for serious lifters ready to transform their physique over 12 weeks. This structured routine combines Push, Pull, and Legs workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with compound and isolation exercises, targeting all major muscle groups while pushing your limits. With five workouts per week, you'll build strength, enhance endurance, and sculpt your body like a champion. Get ready to embrace the grind and see results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Abs
9.9%
Upper Back
9.9%
Chest
9.5%
Lats
8.8%
Biceps
8.2%
Front Delts
8%
Quadriceps
7.1%
Glutes
6.2%
Middle Delts
5.5%
Hamstrings
4.3%
Rear Delts
2.6%
Lower Back
2.6%
Calves
1.8%
Adductors
1.7%
Abductors
1.2%
Forearms
1%
Cardio
0.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
12 reps
RPE 10
2
Chin-Up (Weighted)
3
6 reps
RPE 10
3
Bent Over Row (Barbell)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 10
5
Hammer Curl (Cable)
3
10 reps
RPE 10
6
Bicep Curl (Barbell)
2
15 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
6 reps
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
2
15 reps
RPE 10
4
Leg Extension
2
15 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9
6
Hip Adductor (Machine)
3
12 reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 10
8
Hanging Leg Raise
3
12 reps
RPE 10
9
Cardio
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
5
TRICEPS
3
15 reps
RPE 10
6
Dip (Bodyweight)
3
10 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6 reps
RPE 10
2
Dip (Weighted)
3
6 reps
RPE 10
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 10
4
Chest Press (Machine)
3
10 reps
RPE 10
5
Deadlift (Barbell)
1
2
10 reps
6 reps
RPE 6
RPE 9
6
Chest Fly (Machine)
3
10 reps
RPE 10
7
Abs Crunch (Weighted)
3
12 reps
RPE 10
8
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 10
5
Hammer Curl (Cable)
3
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
7
Hanging Leg Raise
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
5
TRICEPS
3 Sets
15 Reps
@10
6
Dip (Bodyweight)
3 Sets
10 Reps
@10
7
Hanging Leg Raise
3 Sets
12 Reps
@10
Day 2
1
Back Extension
3 Sets
12 Reps
@10
2
Chin-Up (Weighted)
3 Sets
6 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
12 Reps
@10
5
Hammer Curl (Cable)
3 Sets
10 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
15 Reps
@10
7
Abs Crunch (Weighted)
3 Sets
12 Reps
@10
Day 3
1
Kettlebell Swing
3 Sets
20 Reps
@10
2
Squat (Barbell)
3 Sets
6 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
15 Reps
@10
4
Leg Extension
2 Sets
15 Reps
@10
5
Leg Curl
2 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
12 Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@10
8
Hanging Leg Raise
3 Sets
12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Shrug (Dumbbell)
3 Sets
10 Reps
@10
5
Hammer Curl (Cable)
3 Sets
15 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
7
Hanging Leg Raise
3 Sets
12 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
6 Reps
@10
2
Dip (Weighted)
3 Sets
6 Reps
@10
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@10
4
Chest Press (Machine)
3 Sets
10 Reps
@10
5
Deadlift (Barbell)
1 Set
2 Sets
10 Reps
6 Reps
@6
@9
6
Chest Fly (Machine)
3 Sets
10 Reps
@10
7
Abs Crunch (Weighted)
3 Sets
12 Reps
@10