Program Description
This program is a spinoff of the classic Reddit PPL routine, modified to better fit my weekly schedule and activity level. Since I play pickleball on Saturdays and Sundays as my primary form of cardio, leg training is intentionally placed mid-week to allow for proper recovery. Weekend pickleball sessions are long (2–3 hours) and already place significant demand on the lower body through repeated squatting, lunging, and explosive movement. Core training is handled separately through short “trigger sessions” performed 2–3 times per week to maintain strength and stability without interfering with main lifts.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedFeb 09, 2026 01:27
- Last EditedFeb 10, 2026 04:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.9%
Front Delts
11.9%
Upper Back
11%
Chest
9.2%
Biceps
8.9%
Lats
7.3%
Quadriceps
6.1%
Hamstrings
6.1%
Middle Delts
5.5%
Glutes
4.3%
Forearms
4%
Rear Delts
3.7%
Abs
2.1%
Calves
1.8%
Abductors
0.9%
Lower Back
0.6%
Adductors
0.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
6
Tricep Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
2
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Face Pull
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Standing Calf Raise
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Standing Calf Raise
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Standing Calf Raise
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Standing Calf Raise
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Standing Calf Raise
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Standing Calf Raise
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Standing Calf Raise
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Leg Press
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Standing Calf Raise
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Leg Curl
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Skull Crusher (Dumbbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
5
Incline Chest Press (Machine)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Bicep Curl (EZ Bar)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Face Pull
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 8.5
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@8.5
@9
3
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
5
Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@9
6
Tricep Extension (Dumbbell)1 Set
1 Set
12 Reps
10 Reps
@8
@9
Day 2
1
Deadlift (Barbell)1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
2
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@9
3
Lat Pulldown1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@8.5
@9
4
Hammer Curl (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Face Pull1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
Day 3
1
Squat (Barbell)1 Set
1 Set
8 Reps
6 Reps
@8
@9
2
Leg Press1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@8.5
@9
3
Leg Extension1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@9
4
Standing Calf Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@8.5
@9
5
Leg Curl1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@9
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@8.5
@9
2
Bench Press (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@8.5
@9
3
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
5
Incline Chest Press (Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@8.5
@9
6
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
8 Reps
@8
@8.5
@9
Day 5
1
Barbell Row1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@8.5
@9
2
Lat Pulldown1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
3
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@8.5
@9
4
Face Pull1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@9
5
Chest Supported Row (Machine)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
6
Hammer Curl (Dumbbell)1 Set
1 Set
10 Reps
8 Reps
@8.5
@9