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Solo Leveling: ULPPL Power/Hypertrophy

by Fro
4 athletes joined

Program Description

2 days stress low sets high intensity, 3 days high reps for Hypertrophy. Different exercises on different days to keep it fresh.

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 20, 2025 07:45
  • Last Edited
    Jul 01, 2025 10:27

Summary

Unleash your potential with the Solo Leveling: ULPPL Power/Hypertrophy program, a comprehensive 12-week journey designed for serious lifters. With five training days per week, you'll focus on both power and muscle growth through a meticulously crafted blend of compound and isolation movements. Expect to engage in challenging exercises like barbell squats, weighted pull-ups, and machine rows, all aimed at maximizing strength and hypertrophy. Equip yourself with the full gym setup and prepare to transform your physique and elevate your performance!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
4
Dip (Weighted)
2 Sets
4-8 Reps
@10
5
T-Bar Row
2 Sets
4-8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
5-10 Reps
@10
7A
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Hack Squat
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
5-10 Reps
@10
4
Leg Curl
2 Sets
5-10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
5-10 Reps
@10
6
Seated Calf Raise
2 Sets
5-10 Reps
@10
7
Decline Crunch (Weighted)
2 Sets
6-10 Reps
@10
Day 4
1
Barbell Row
3 Sets
8-12 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
5B
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 5
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
2
Single Leg Press
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
4
Back Extension
2 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
15-20 Reps
@9
6A
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
5A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9