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BoostcampPNG

UL PPL of DOOM. Ver. 2

by Caz
3 athletes joined
5.0
(1 rating)

Program Description

body building and not being a fat fuck

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 20, 2025 04:10
  • Last Edited
    Dec 28, 2025 09:18
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
9.7%
Front Delts
9.4%
Hamstrings
8.8%
Glutes
7.6%
Lats
7%
Biceps
7%
Quadriceps
7%
Chest
5.9%
Middle Delts
5.3%
Abs
3.8%
Adductors
3.8%
Calves
3.5%
Rear Delts
2.9%
Forearms
2.3%
Lower Back
2.3%
Abductors
0.6%
Cardio
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6
Hip Adductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
5
Shrug (Dumbbell)
3
10-15 reps
RPE 7
6
Bicep Curl (Machine)
2
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
5
Shrug (Dumbbell)
3
10-15 reps
RPE 7
6
Bicep Curl (Machine)
2
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
5
Shrug (Dumbbell)
3
10-15 reps
RPE 7
6
Bicep Curl (Machine)
2
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
5
Shrug (Dumbbell)
3
10-15 reps
RPE 7
6
Bicep Curl (Machine)
2
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
5
Shrug (Dumbbell)
3
10-15 reps
RPE 7
6
Bicep Curl (Machine)
2
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
5
Shrug (Dumbbell)
3
10-15 reps
RPE 7
6
Bicep Curl (Machine)
2
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
5
Shrug (Dumbbell)
3
10-15 reps
RPE 7
6
Bicep Curl (Machine)
2
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
2
6-8 reps
RPE 8
4
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
5
Shrug (Dumbbell)
3
10-15 reps
RPE 7
6
Bicep Curl (Machine)
2
10-12 reps
RPE 7
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-12 reps
RPE 8
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Cable)
2
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-12 reps
RPE 8
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Cable)
2
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-12 reps
RPE 8
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Cable)
2
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-12 reps
RPE 8
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Cable)
2
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-12 reps
RPE 8
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Cable)
2
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-12 reps
RPE 8
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Cable)
2
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-12 reps
RPE 8
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Cable)
2
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Chest Fly (Machine)
2
10-12 reps
RPE 8
4
Shoulder Press (Machine)
3
6-8 reps
RPE 9
5
Lateral Raise (Cable)
2
8-10 reps
RPE 9
6
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
10-12 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
7
Decline Sit Up (Weighted)
2
8-10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@9
3
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
@9
4
Lat Pulldown
2 Sets
6-8 Reps
@9
5
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
7
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8
8
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@8
9
Decline Sit Up (Weighted)
2 Sets
8-10 Reps
@10
Day 2
1
Back Extension (Weighted)
2 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
3
Glute Bridge (Barbell)
2 Sets
10-15 Reps
@9
4
Leg Press
2 Sets
8-10 Reps
@8
5
Leg Curl
2 Sets
10-12 Reps
@7
6
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
7
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@9
Day 3
1
Cardio
1 Set
60 mins
@7
Day 4
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
2 Sets
6-8 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
@7
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@7
6
Bicep Curl (Machine)
2 Sets
10-12 Reps
@7
7
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@9
3
Chest Fly (Machine)
2 Sets
10-12 Reps
@8
4
Shoulder Press (Machine)
3 Sets
6-8 Reps
@9
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@8
7
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8
Day 6
1
Squat (Barbell)
3 Sets
6-8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Curl
2 Sets
8-10 Reps
@7
4
Leg Extension
2 Sets
10-12 Reps
@9
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@8
7
Decline Sit Up (Weighted)
2 Sets
8-10 Reps
@10