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Vic’s PPL Split

by Victor C.

Program Description

to get as strong as possible for novice lifters trying to up their numbers.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 13, 2025 01:33
  • Last Edited
    Jun 18, 2025 10:54

Summary

Vic’s PPL Split is a comprehensive 12-week program designed to maximize your strength and muscle gains through a structured push-pull-legs routine. With six training days each week, you'll engage in a variety of exercises, including dumbbell and barbell movements, targeting major muscle groups for balanced development. This program emphasizes high-intensity sets and supersets to challenge your limits and promote growth. Perfect for those ready to elevate their training and achieve serious results in the gym!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Front Delts
11.5%
Triceps
10%
Quadriceps
9.6%
Biceps
9%
Chest
8.7%
Lats
8.4%
Glutes
7.9%
Middle Delts
6.9%
Hamstrings
5.8%
Rear Delts
3.1%
Lower Back
2.8%
Abs
1.9%
Forearms
1.2%
Adductors
0.6%
Abductors
0.3%
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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
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
85%
2
Incline Bench Press (Dumbbell)
3
6 reps
85%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
85%
4A
Bench Press (Close Grip)
3
6 reps
85%
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
5A
Dip (Assisted)
3
10 reps
RPE 8
5B
Front Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
5 reps
90%
2
Lat Pulldown
3
6 reps
85%
3
Seated Row (Cable)
3
6 reps
85%
4
Face Pull
3
15 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8 reps
75%
6
Bicep Curl (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6 reps
85%
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
3
Leg Extension
3
10 reps
75%
4
Back Extension (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6 reps
80%
2
Incline Bench Press (Dumbbell)
3
8 reps
70%
3
Chest Fly (Cable)
3
10 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
4B
Lateral Raise (Cable)
3
10 reps
RPE 8.5
5A
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8.5
5B
Front Raise
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9
2
Chest Supported Row (Machine)
3
8 reps
80%
3
Single Arm Row (Cable)
3
8 reps
RPE 8.5
4A
Face Pull
3
15 reps
RPE 9
5
Hammer Curl (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5 reps
95%
2
Bulgarian Split Squat (Dumbbell)
1
8 reps
85%
3
Romanian Deadlift (Barbell)
3
8 reps
85%
4
Sumo Deadlift (Barbell)
3
6 reps
90%
5
Step-Up (Weighted)
3
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
85%
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
85%
4A
Bench Press (Close Grip)
3 Sets
6 Reps
85%
4B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
5A
Dip (Assisted)
3 Sets
10 Reps
@8
5B
Front Raise
3 Sets
10 Reps
@8.5
Day 2
1
Bent Over Row (Barbell)
3 Sets
5 Reps
90%
2
Lat Pulldown
3 Sets
6 Reps
85%
3
Seated Row (Cable)
3 Sets
6 Reps
85%
4
Face Pull
3 Sets
15 Reps
@8.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
75%
6
Bicep Curl (Cable)
3 Sets
15 Reps
@10
Day 3
1
Pendulum Squat
3 Sets
6 Reps
85%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
75%
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
Day 4
1
Shoulder Press (Machine)
3 Sets
6 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
70%
3
Chest Fly (Cable)
3 Sets
10 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
4B
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
5A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8.5
5B
Front Raise
3 Sets
10 Reps
@8.5
Day 6
1
Leg Press
3 Sets
5 Reps
95%
2
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
85%
4
Sumo Deadlift (Barbell)
3 Sets
6 Reps
90%
5
Step-Up (Weighted)
3 Sets
10 Reps
@9
Day 5
1
Pull-Up (Bodyweight)
3 Sets
6 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
8 Reps
80%
3
Single Arm Row (Cable)
3 Sets
8 Reps
@8.5
4A
Face Pull
3 Sets
15 Reps
@9
5
Hammer Curl (Cable)
3 Sets
15 Reps
@9
6
Bicep Curl (Cable)
3 Sets
15 Reps
@9