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BoostcampPNG

Homebrew PPL/UL

by Barry R.
1 athletes joined

Program Description

Suitable for all levels, each session will deliver a juicy pump and make you the biggest framemogger in your gym.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 12, 2026 07:28
  • Last Edited
    Mar 12, 2026 08:24
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Hamstrings
10.5%
Lats
9.5%
Chest
8.4%
Biceps
8.4%
Quadriceps
8.4%
Front Delts
7.4%
Triceps
6.3%
Calves
6.3%
Glutes
6.3%
Abs
5.3%
Middle Delts
4.2%
Rear Delts
4.2%
Forearms
2.1%
Adductors
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Slight Incline Bench (smith)
3
8-12 reps
RPE 9
2
Chest Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm High Row (Cable)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Yates Row
3
8-12 reps
RPE 9
5
Shrug (Dumbbell)
3
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Squat (Barbell)
3
10-20 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Flat Cable Fly
3
8-12 reps
RPE 9
3
Standing Pullover (Cable)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
7
Single Arm Pushdown
3
8-12 reps
RPE 9
8
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Hamstring Curl
3
8-12 reps
RPE 9
2
Hamstring Bias RDL
3
8-12 reps
RPE 9
3
Sissy Leg Press
3
8-12 reps
RPE 9
4
Front Foot Elevated Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Slight Incline Bench (smith)
3 Sets
8-12 Reps
@9
2
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@9
2
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Yates Row
3 Sets
8-12 Reps
@9
5
Shrug (Dumbbell)
3 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
Day 3
1
Lying Leg Curl
3 Sets
8-12 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Squat (Barbell)
3 Sets
10-20 Reps
@9
5
Standing Calf Raise
3 Sets
8-12 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
@9
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Flat Cable Fly
3 Sets
8-12 Reps
@9
3
Standing Pullover (Cable)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9
7
Single Arm Pushdown
3 Sets
8-12 Reps
@9
8
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9
Day 5
1
Lying Hamstring Curl
3 Sets
8-12 Reps
@9
2
Hamstring Bias RDL
3 Sets
8-12 Reps
@9
3
Sissy Leg Press
3 Sets
8-12 Reps
@9
4
Front Foot Elevated Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
3 Sets
8-12 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-12 Reps
@9