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Tyler’s PPLUL

by Tyler Dunlap

Program Description

Movements I like. 12 effective sets per workout.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 14, 2025 01:05
  • Last Edited
    Jun 18, 2025 08:31

Summary

Tyler’s PPLUL is an 8-week program designed to maximize your strength and muscle gains with a structured 5-day split focusing on Push, Pull, Legs, Upper, and Lower workouts. Each session is crafted to challenge your limits, featuring a variety of exercises like Incline Bench Press, Pull-Ups, and Skull Crushers, ensuring a comprehensive approach to building muscle across all major groups. With a full gym setup, you’ll have access to the equipment needed to push your performance to new heights. Get ready to transform your physique and elevate your training!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Pec Deck (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Pec Deck (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Pec Deck (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Pec Deck (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Pec Deck (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Pec Deck (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Pec Deck (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Pec Deck (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Seated Overhead Press (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Lateral Raise (Dumbbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Tricep Pushdown (Cable)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Cable)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Reverse Pec Deck
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Cable)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Reverse Pec Deck
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Cable)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Reverse Pec Deck
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Cable)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Reverse Pec Deck
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Cable)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Reverse Pec Deck
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Cable)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Reverse Pec Deck
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Cable)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Reverse Pec Deck
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
Bicep Curl (Cable)
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Reverse Pec Deck
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Calf Raise (Leg Press)
1
1
3
8-10 reps
5-6 reps
5-8 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Leg Press (45 Degrees)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Seated Hamstring Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Calf Raise (Leg Press)
1
1
3
8-10 reps
5-6 reps
5-8 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Leg Press (45 Degrees)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Seated Hamstring Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Calf Raise (Leg Press)
1
1
3
8-10 reps
5-6 reps
5-8 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Leg Press (45 Degrees)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Seated Hamstring Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Calf Raise (Leg Press)
1
1
3
8-10 reps
5-6 reps
5-8 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Leg Press (45 Degrees)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Seated Hamstring Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Calf Raise (Leg Press)
1
1
3
8-10 reps
5-6 reps
5-8 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Leg Press (45 Degrees)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Seated Hamstring Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Calf Raise (Leg Press)
1
1
3
8-10 reps
5-6 reps
5-8 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Leg Press (45 Degrees)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Seated Hamstring Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Calf Raise (Leg Press)
1
1
3
8-10 reps
5-6 reps
5-8 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Leg Press (45 Degrees)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Seated Hamstring Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Calf Raise (Leg Press)
1
1
3
8-10 reps
5-6 reps
5-8 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Leg Press (45 Degrees)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Seated Hamstring Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
MTS Low Row Machine
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Seated Military Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Dip (Assisted)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
MTS Low Row Machine
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Seated Military Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Dip (Assisted)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
MTS Low Row Machine
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Seated Military Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Dip (Assisted)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
MTS Low Row Machine
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Seated Military Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Dip (Assisted)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
MTS Low Row Machine
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Seated Military Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Dip (Assisted)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
MTS Low Row Machine
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Seated Military Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Dip (Assisted)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
MTS Low Row Machine
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Seated Military Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Dip (Assisted)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
3
MTS Low Row Machine
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Seated Military Press (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Alternating Dumbbell Curl
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
6
Dip (Assisted)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Seated Calf Raise
1
1
3
8-10 reps
5-6 reps
5-6 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Squat (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Leg Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Seated Calf Raise
1
1
3
8-10 reps
5-6 reps
5-6 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Squat (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Leg Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Seated Calf Raise
1
1
3
8-10 reps
5-6 reps
5-6 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Squat (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Leg Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Seated Calf Raise
1
1
3
8-10 reps
5-6 reps
5-6 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Squat (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Leg Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Seated Calf Raise
1
1
3
8-10 reps
5-6 reps
5-6 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Squat (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Leg Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Seated Calf Raise
1
1
3
8-10 reps
5-6 reps
5-6 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Squat (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Leg Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Seated Calf Raise
1
1
3
8-10 reps
5-6 reps
5-6 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Squat (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Leg Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
2
Seated Calf Raise
1
1
3
8-10 reps
5-6 reps
5-6 reps
RPE 6
RPE 7
RPE 9
3
Leg Extension
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
4
Squat (Smith Machine)
1
1
2
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
5
Leg Curl
1
1
3
8-10 reps
5-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
2
Pec Deck (Machine)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
6
Skull Crusher (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
3 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
3 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
4
Reverse Pec Deck
1 Set
1 Set
3 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
Day 3
1
Hip Adductor (Machine)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
2
Calf Raise (Leg Press)
1 Set
1 Set
3 Sets
8-10 Reps
5-6 Reps
5-8 Reps
@6
@7
@9
3
Leg Extension
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
4
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
5
Seated Hamstring Curl
1 Set
1 Set
3 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
Day 4
1
Chest Press (Machine)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
3
MTS Low Row Machine
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
4
Seated Military Press (Smith Machine)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
5
Alternating Dumbbell Curl
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
6
Dip (Assisted)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
Day 5
1
Hip Adductor (Machine)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
2
Seated Calf Raise
1 Set
1 Set
3 Sets
8-10 Reps
5-6 Reps
5-6 Reps
@6
@7
@9
3
Leg Extension
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
4
Squat (Smith Machine)
1 Set
1 Set
2 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9
5
Leg Curl
1 Set
1 Set
3 Sets
8-10 Reps
5-6 Reps
8-10 Reps
@6
@7
@9