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Pull Push Legs Upper Lower

by Jun Y.
3 athletes joined

Program Description

Bodybuilding program for anyone looking to gain muscle through a 5 day workout split

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 06, 2024 07:40
  • Last Edited
    Jun 18, 2025 11:19

Summary

Transform your physique with the Pull Push Legs Upper Lower program, a comprehensive 12-week training plan designed for serious lifters. Comprising five workout days each week, this program strategically alternates between pull, push, legs, and upper/lower body splits to maximize muscle growth and strength. With a focus on compound movements and targeted isolation exercises, you'll build a balanced physique while improving your overall performance. Get ready to challenge yourself and achieve your fitness goals with this structured and effective regimen!
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4.8 Stars with 10, 000+ Ratings
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
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
1
1
7-9 reps
7-9 reps
7-9 reps
RPE 8
RPE 8.5
RPE 9
2
Lat Pulldown
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Chest Supported Row (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Hanging Leg Raise
2
1
20-25 reps
20-25 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Skull Crusher (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
4
Katana Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hammer Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-9 reps
6-9 reps
6-9 reps
6-9 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
6
Lateral Raise (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Rear Delt Fly (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 9
4
Bench Press (Close Grip)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 9
RPE 9.5
RPE 10
5
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Pendlay Row
1 Set
1 Set
1 Set
7-9 Reps
7-9 Reps
7-9 Reps
@8
@8.5
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
4
Standing Calf Raise
3 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Face Pull
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
6
Hanging Leg Raise
2 Sets
1 Set
20-25 Reps
20-25 Reps
@9
@10
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8.5
@9
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
4
Katana Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
@9.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
6-9 Reps
@8
@8.5
@9
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
Day 4
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@9.5
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
3
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8.5
@9
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@8.5
@9
@9.5
@10
6
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9.5
@10
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8.5
@9
3
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
4
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9.5
@10
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
@10