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P/P/L

by 문 원.
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Program Description

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Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 07, 2025 07:00
  • Last Edited
    Jul 10, 2025 09:14

Summary

Transform your fitness journey with the P/P/L program, an 18-week training regimen designed for dedicated lifters. This program features three focused workouts per week, alternating between push and pull days to maximize muscle growth and strength. Each session includes a mix of cardio and resistance training, utilizing a full gym's worth of equipment to target all major muscle groups effectively. Get ready to elevate your performance and achieve your fitness goals with structured intensity and variety!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Leg Press (45 Degrees)
4
12 reps
RPE 9
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Hack Squat
4
12 reps
RPE 9.5
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Leg Press (45 Degrees)
4
12 reps
RPE 9
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Hack Squat
4
12 reps
RPE 9.5
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Leg Press (45 Degrees)
4
12 reps
RPE 9
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Hack Squat
4
12 reps
RPE 9.5
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Leg Press (45 Degrees)
4
12 reps
RPE 9
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Hack Squat
4
12 reps
RPE 9.5
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Leg Press (45 Degrees)
4
12 reps
RPE 9
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Hack Squat
4
12 reps
RPE 9.5
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Leg Press (45 Degrees)
4
12 reps
RPE 9
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Hack Squat
4
12 reps
RPE 9.5
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Leg Press (45 Degrees)
4
12 reps
RPE 9
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Hack Squat
4
12 reps
RPE 9.5
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Leg Press (45 Degrees)
4
12 reps
RPE 9
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Hack Squat
4
12 reps
RPE 9.5
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
5 reps
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Leg Press (45 Degrees)
4
12 reps
RPE 9
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
1
8 reps
4 reps
2 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 8.5
3
Stiff Leg Deadlift
2
8 reps
RPE 8.5
4
Hack Squat
4
12 reps
RPE 9.5
5
Glute-Ham Raise
3
RPE 9
6
Leg Extension
3
10 reps
RPE 9.5
7
Single Leg Calf Raise (Bodyweight)
4
RPE 10
8
Leg Raise (Captain's Chair)
3
RPE 10
9
Side Plank
1
999 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 9
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Overhead Cable Bicep Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
Wide Grip Pull-Up
2
RPE 10
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Seated Row (Cable)
2
11 reps
RPE 9.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 10
8
Reverse Pec Deck
3
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 9
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Overhead Cable Bicep Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
Wide Grip Pull-Up
2
RPE 10
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Seated Row (Cable)
2
11 reps
RPE 9.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 10
8
Reverse Pec Deck
3
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 9
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Overhead Cable Bicep Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
Wide Grip Pull-Up
2
RPE 10
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Seated Row (Cable)
2
11 reps
RPE 9.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 10
8
Reverse Pec Deck
3
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 9
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Overhead Cable Bicep Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
Wide Grip Pull-Up
2
RPE 10
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Seated Row (Cable)
2
11 reps
RPE 9.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 10
8
Reverse Pec Deck
3
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 9
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Overhead Cable Bicep Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
Wide Grip Pull-Up
2
RPE 10
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Seated Row (Cable)
2
11 reps
RPE 9.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 10
8
Reverse Pec Deck
3
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 9
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Overhead Cable Bicep Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
Wide Grip Pull-Up
2
RPE 10
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Seated Row (Cable)
2
11 reps
RPE 9.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 10
8
Reverse Pec Deck
3
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 9
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Overhead Cable Bicep Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
Wide Grip Pull-Up
2
RPE 10
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Seated Row (Cable)
2
11 reps
RPE 9.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 10
8
Reverse Pec Deck
3
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 9
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Overhead Cable Bicep Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
Wide Grip Pull-Up
2
RPE 10
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Seated Row (Cable)
2
11 reps
RPE 9.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 10
8
Reverse Pec Deck
3
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
11 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
T-Bar Row
3
12 reps
RPE 9
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Reverse Pec Deck
3
12 reps
RPE 10
7
Overhead Cable Bicep Curl
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
One arm half-kneeling Lat Pulldown
3
12 reps
RPE 9
3
Wide Grip Pull-Up
2
RPE 10
4
Kroc Row
3
12 reps
RPE 9
5
Cable Shrug
3
12 reps
RPE 9
6
Seated Row (Cable)
2
11 reps
RPE 9.5
7
Pull-Up (Neutral Grip, Bodyweight)
1
RPE 10
8
Reverse Pec Deck
3
12 reps
RPE 10
9
Incline Curl (Dumbbell)
3
11 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
5 reps
15 reps
RPE 6
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
3
11 reps
RPE 9.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
11 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Front Raise
2
15 reps
RPE 9.5
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 10
6
Chest Fly (Cable)
3
11 reps
RPE 9.5
7
Face Pull
2
13 reps
RPE 9
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
5 reps
15 reps
RPE 6
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
3
11 reps
RPE 9.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
11 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Front Raise
2
15 reps
RPE 9.5
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 10
6
Chest Fly (Cable)
3
11 reps
RPE 9.5
7
Face Pull
2
13 reps
RPE 9
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
5 reps
15 reps
RPE 6
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
3
11 reps
RPE 9.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
11 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Front Raise
2
15 reps
RPE 9.5
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 10
6
Chest Fly (Cable)
3
11 reps
RPE 9.5
7
Face Pull
2
13 reps
RPE 9
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
5 reps
15 reps
RPE 6
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
3
11 reps
RPE 9.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
11 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Front Raise
2
15 reps
RPE 9.5
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 10
6
Chest Fly (Cable)
3
11 reps
RPE 9.5
7
Face Pull
2
13 reps
RPE 9
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
5 reps
15 reps
RPE 6
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
3
11 reps
RPE 9.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
11 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Front Raise
2
15 reps
RPE 9.5
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 10
6
Chest Fly (Cable)
3
11 reps
RPE 9.5
7
Face Pull
2
13 reps
RPE 9
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
5 reps
15 reps
RPE 6
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
3
11 reps
RPE 9.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
11 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Front Raise
2
15 reps
RPE 9.5
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 10
6
Chest Fly (Cable)
3
11 reps
RPE 9.5
7
Face Pull
2
13 reps
RPE 9
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
5 reps
15 reps
RPE 6
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
3
11 reps
RPE 9.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
11 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Front Raise
2
15 reps
RPE 9.5
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 10
6
Chest Fly (Cable)
3
11 reps
RPE 9.5
7
Face Pull
2
13 reps
RPE 9
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
5 reps
15 reps
RPE 6
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
3
11 reps
RPE 9.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
11 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Front Raise
2
15 reps
RPE 9.5
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 10
6
Chest Fly (Cable)
3
11 reps
RPE 9.5
7
Face Pull
2
13 reps
RPE 9
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Incline Bench Press (Barbell)
1
1
1
1
15 reps
8 reps
5 reps
15 reps
RPE 6
RPE 9
RPE 9
RPE 9
3
Shoulder Press (Machine)
3
11 reps
RPE 9.5
4
Lying Tricep Extension (Barbell)
3
8 reps
RPE 9
5
Chest Fly (Cable)
3
11 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Front Raise
2
15 reps
RPE 9.5
8
Push Up
1
999 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
RPE 6
2
Overhead Press (Barbell)
1
1
1
8 reps
5 reps
15 reps
RPE 9
RPE 9
RPE 9
3
Bench Press (Barbell)
3
10 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Lateral Raise (Machine)
3
20 reps
RPE 10
6
Chest Fly (Cable)
3
11 reps
RPE 9.5
7
Face Pull
2
13 reps
RPE 9
8
Push Up
1
999 reps
RPE 10
Week 1
1 / 18 Weeks
Day 3
1
Treadmill
1 Set
5 mins
@6
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
8 Reps
5 Reps
15 Reps
@6
@9
@9
@9
3
Shoulder Press (Machine)
3 Sets
11 Reps
@9.5
4
Lying Tricep Extension (Barbell)
3 Sets
8 Reps
@9
5
Chest Fly (Cable)
3 Sets
11 Reps
@9.5
6
Lateral Raise (Machine)
3 Sets
20 Reps
@10
7
Front Raise
2 Sets
15 Reps
@9.5
8
Push Up
1 Set
999 Reps
@10
Day 2
1
Treadmill
1 Set
5 mins
@6
2
One arm half-kneeling Lat Pulldown
3 Sets
12 Reps
@9
3
T-Bar Row
3 Sets
12 Reps
@9
4
Kroc Row
3 Sets
12 Reps
@9
5
Cable Shrug
3 Sets
12 Reps
@9
6
Reverse Pec Deck
3 Sets
12 Reps
@10
7
Overhead Cable Bicep Curl
3 Sets
12 Reps
@9
Day 1
1
Treadmill
1 Set
5 mins
@6
2
Sumo Deadlift (Barbell)
1 Set
5 Reps
@8.5
3
Stiff Leg Deadlift
2 Sets
8 Reps
@8.5
4
Leg Press (45 Degrees)
4 Sets
12 Reps
@9
5
Glute-Ham Raise
3 Sets
@9
6
Leg Extension
3 Sets
10 Reps
@9.5
7
Single Leg Calf Raise (Bodyweight)
4 Sets
@10
8
Leg Raise (Captain's Chair)
3 Sets
@10
9
Side Plank
1 Set
999 mins
@10