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LPPLU: work in progress

by Steven Hill
1 athletes joined

Program Description

Work in progress

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 22, 2025 07:48
  • Last Edited
    Jun 23, 2025 12:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
3
10-15 reps
RPE 8
3A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
1B
Standing Calf Raise
3
10-15 reps
RPE 7
2A
Russian Twist (Dumbbell)
3
12-16 reps
RPE 8
2B
Romanian Deadlift (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5A
Plank
1
2 mins
RPE 9
5B
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
1B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
2B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
3B
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
3 Sets
10-15 Reps
@8
3A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
Day 1
1A
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@7
2A
Russian Twist (Dumbbell)
3 Sets
12-16 Reps
@8
2B
Romanian Deadlift (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5A
Plank
1 Set
2 mins
@9
5B
Side Plank
2 Sets
1 mins
@8
Day 4
1A
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
1B
Standing Calf Raise
3 Sets
10-15 Reps
@7
2A
Russian Twist (Dumbbell)
3 Sets
12-16 Reps
@8
2B
Romanian Deadlift (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5A
Plank
1 Set
2 mins
@9
5B
Side Plank
2 Sets
1 mins
@8
Day 5
1A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8
1B
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
2A
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
2B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
3A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
3
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
5
Chest Fly (Dumbbell)
3 Sets
12-15 Reps
@8