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Blackjack PPL

by jonathan L.

Program Description

Made for the military members who need a good reliable workout when working those long and unpredictable work days

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 03, 2024 03:13
  • Last Edited
    Jun 18, 2025 12:03

Summary

Unleash your strength with the Blackjack PPL program, a comprehensive 12-week plan designed for serious lifters. Committing six days a week, you'll engage in a balanced push-pull-legs routine that targets all major muscle groups, ensuring optimal growth and recovery. Each session is meticulously crafted with a variety of exercises, including deadlifts, squats, and curls, to challenge your limits and build functional strength. Equip yourself with a full gym setup and get ready to transform your physique while developing a solid foundation for future gains.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.8%
Glutes
11%
Hamstrings
10.3%
Triceps
10.3%
Biceps
9.5%
Chest
8.7%
Upper Back
6.8%
Lats
6.5%
Front Delts
5.8%
Abs
3.2%
Middle Delts
2.9%
Adductors
2.5%
Calves
2.2%
Forearms
1.9%
Lower Back
1.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Lunge (Dumbbell)
4
25 reps
-
6
Leg Curl
4
12 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
RPE 10
RPE 10
2
Overhead Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Chest Fly (Dumbbell)
4
8-10 reps
-
5
Tricep Pushdown (Cable)
2
2
12 reps
10 reps
-
-
6
Skull Crusher
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
RPE 10
2
Lat Pulldown
4
10 reps
-
3
Bicep Curl (Cable)
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Pendlay Row
3
10 reps
-
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
RPE 10
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Elevated Squats
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
2 reps
1 reps
-
-
-
-
-
-
RPE 10
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Leg Extension
4
12 reps
-
5
Leg Curl
4
12 reps
-
6
Lunge (Dumbbell)
4
25 reps
-
7
Seated Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
-
-
-
-
-
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Bicep Curl (Cable)
4 Sets
10 Reps
-
4
Seated Row (Cable)
4 Sets
10 Reps
-
5
Pendlay Row
3 Sets
10 Reps
-
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Elevated Squats
3 Sets
5 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
-
-
-
-
-
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Lunge (Dumbbell)
4 Sets
25 Reps
-
6
Leg Curl
4 Sets
12 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
6
Skull Crusher
3 Sets
12 Reps
-
Day 6
1
Elevated Squats
3 Sets
5 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
-
-
-
-
-
-
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
4
Leg Extension
4 Sets
12 Reps
-
5
Leg Curl
4 Sets
12 Reps
-
6
Lunge (Dumbbell)
4 Sets
25 Reps
-
7
Seated Calf Raise
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
-
-
-
-
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
6
Skull Crusher
3 Sets
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
-
-
-
-
-
@10
2
Lat Pulldown
4 Sets
10 Reps
-
3
Bicep Curl (Cable)
4 Sets
10 Reps
-
4
Seated Row (Cable)
4 Sets
10 Reps
-
5
Pendlay Row
3 Sets
10 Reps
-
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
-