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BoostcampPNG

5 DAY SPLIT (PPLUL)

by JJ
3 athletes joined

Program Description

Final

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 22, 2024 06:43
  • Last Edited
    Jun 18, 2025 11:31

Summary

Unleash your potential with the 5 DAY SPLIT (PPLUL) program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. This program combines a push-pull-legs split with dedicated rest days, ensuring optimal recovery while maximizing muscle growth. With 7 days of targeted workouts each week, you'll engage in a variety of exercises that cover all major muscle groups, utilizing full gym equipment for a complete training experience. Get ready to build strength, enhance endurance, and transform your physique!
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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
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 7.5
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
RPE 9.5
5
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Bicep Curl (EZ Bar)
1
2
12 reps
10 reps
RPE 7.5
RPE 10
7
Tricep Rope Push Down (Cable)
1
2
12 reps
12 reps
RPE 7.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
REST
1 Set
1 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
14 Reps
12 Reps
@7
@10
2
CHEST
1 Set
2 Sets
14 Reps
12 Reps
@6.5
@10
3
Chest Fly (Machine)
1 Set
2 Sets
7 Reps
12 Reps
@6.5
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@7.5
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
14 Reps
12 Reps
@8
@10
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
14 Reps
12 Reps
@6.5
@10
7
TRICEPS
1 Set
2 Sets
14 Reps
12 Reps
@8.5
@10
8
Cardio
1 Set
20 mins
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
10 Reps
@6
@8
@10
2
Leg Press
1 Set
1 Set
1 Set
1 Set
14 Reps
14 Reps
12 Reps
10 Reps
@6
@9.5
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
14 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
14 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
5
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10
6
Cardio
1 Set
15 mins
@10
Day 4
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@10
2
Barbell Row
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
@6
@9.5
@10
3
Seated Row (Machine)
1 Set
1 Set
1 Set
20 Reps
14 Reps
12 Reps
@6
@9.5
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
14 Reps
12 Reps
12 Reps
@8
@9.5
@10
5
Hammer Curl
1 Set
2 Sets
14 Reps
12 Reps
@6
@10
6
Bicep Curl (Barbell)
1 Set
2 Sets
14 Reps
12 Reps
@7
@10
7
Cardio
1 Set
20 mins
@10
Day 5
1
REST
1 Set
1 Reps
@10
Day 7
1
Leg Press (45 Degrees)
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8
@10
3
Hamstring Curl
1 Set
3 Sets
14 Reps
12 Reps
@6
@10
4
Seated Calf Raise
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@10
5
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10
Day 6
1
Chin-Up (Bodyweight)
3 Sets
5 Reps
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Dumbbell Row
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@10
4
Military Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7.5
@9.5
5
Face Pull
1 Set
2 Sets
14 Reps
12 Reps
@6.5
@10
6
Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@10
7
Tricep Rope Push Down (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@10
8
Cardio
1 Set
15 mins
@10