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Aco's 4-day PPUL

by lksndlkvc

Program Description

Aco's 4-day PPUL training routine.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 08, 2025 11:01
  • Last Edited
    Nov 08, 2025 12:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Upper Back
9.9%
Chest
9.3%
Biceps
8.9%
Front Delts
7.4%
Lats
7.2%
Forearms
6.7%
Middle Delts
6.3%
Abs
5.9%
Hamstrings
5.9%
Glutes
5.6%
Quadriceps
5.6%
Rear Delts
4.5%
Abductors
2.4%
Calves
1.9%
Lower Back
1.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
RPE 9
2
Cable Crossover
3
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
2
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Hyperextension
2
15 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
Hammer Curl (Dumbbell)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 9
2
Leg Extension
3
12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 9
4
Glute Kickback
2
12 reps
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Seated Calf Raise
2
20 reps
RPE 9
7
Cable Crunch
3
12 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
@9
2
Cable Crossover
3 Sets
12 Reps
@9
3
Seated Military Press (Smith Machine)
2 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
7
Wrist Curls
3 Sets
20 Reps
@9
Day 3
1
Chest Press (Machine)
4 Sets
8 Reps
@9
2
Seated Row (Cable)
3 Sets
8 Reps
@9
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
@9
7
Wrist Curls
3 Sets
20 Reps
@9
Day 4
1
Leg Press
3 Sets
12 Reps
@9
2
Leg Extension
3 Sets
12 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@9
4
Glute Kickback
2 Sets
12 Reps
@9
5
Hip Abductor (Machine)
2 Sets
12 Reps
@9
6
Seated Calf Raise
2 Sets
20 Reps
@9
7
Cable Crunch
3 Sets
12 Reps
@9
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@9
2
Seated Row (Cable)
3 Sets
8 Reps
@9
3
Hyperextension
2 Sets
15 Reps
@9
4
Rear Delt Fly (Cable)
2 Sets
12 Reps
@9
5
Hammer Curl (Dumbbell)
2 Sets
12 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
@9
7
Cable Crunch
3 Sets
12 Reps
@9