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Choady’s PPL

by Rody W.
2 athletes joined
5.0
(1 rating)

Program Description

All these programs are bullshit. Fuck em, I get beefy.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2024 01:27
  • Last Edited
    Jun 18, 2025 10:47

Summary

Unlock your strength potential with Choady’s PPL, a dynamic 12-week program designed for serious lifters. This 5-day split focuses on push, pull, and leg workouts, strategically crafted to build muscle and enhance performance. Each session incorporates a variety of exercises, including barbell bench presses and chin-ups, ensuring a comprehensive approach to strength training. Get ready to challenge yourself and see results as you push your limits in a supportive garage gym environment!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Biceps
11.8%
Lats
11.7%
Triceps
10.5%
Chest
7.2%
Front Delts
7.1%
Quadriceps
6%
Forearms
5.1%
Abs
5.1%
Middle Delts
5%
Hamstrings
4.5%
Glutes
4.4%
Rear Delts
3.1%
Lower Back
1.8%
Calves
1.7%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 6
RPE 6.5
RPE 8.5
RPE 6
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Zottman Curls
4
8 reps
RPE 7
6
Preacher Hammer Curl
3
15 reps
RPE 8
7
Face Pull
2
20 reps
RPE 8.5
8
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 6.5
RPE 8
RPE 9.5
2
Incline Bench Press (Barbell)
4
10 reps
RPE 7.5
3
Skull Crusher
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
5
Ab Wheel
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Lunge (Barbell)
3
8 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 8
2
Inverted Row
4
10 reps
RPE 7
3
Bent Over Row (Dumbbell)
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
4
8 reps
RPE 7
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
8 reps
5 reps
2 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
RPE 7
RPE 8
RPE 8.5
3
Chest Fly (Dumbbell)
2
AMRAP
RPE 8.5
4
Overhead Extension (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@6
@6.5
@8.5
@6
2
Chin-Up (Weighted)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
15 Reps
@8
5
Zottman Curls
4 Sets
8 Reps
@7
6
Preacher Hammer Curl
3 Sets
15 Reps
@8
7
Face Pull
2 Sets
20 Reps
@8.5
8
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@6.5
@8
@9.5
2
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7.5
3
Skull Crusher
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
5
Ab Wheel
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6
@7
@8
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Leg Extension
3 Sets
15 Reps
@7
4
Lunge (Barbell)
3 Sets
8 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
Day 4
1
Pull-Up (Weighted)
4 Sets
8 Reps
@8
2
Inverted Row
4 Sets
10 Reps
@7
3
Bent Over Row (Dumbbell)
3 Sets
12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
8 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
6
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
2 Reps
@6.5
@7
@7.5
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7
@8
@8.5
3
Chest Fly (Dumbbell)
2 Sets
AMRAP
@8.5
4
Overhead Extension (Dumbbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
-
6
Rear Delt Fly (Dumbbell)
3 Sets
-