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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Quadriceps
8.8%
Lats
8.7%
Hamstrings
8.7%
Front Delts
8.6%
Chest
7.3%
Triceps
7.2%
Glutes
7%
Abs
6.1%
Middle Delts
5.9%
Biceps
4.5%
Rear Delts
4.3%
Calves
3.9%
Cardio
2.9%
Lower Back
2%
Adductors
1%
Forearms
0.5%
Abductors
0.4%
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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
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