logo
BoostcampPNG

PPL

by

Program Description

Build strength and muscle while losing body fat

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 20, 2024 07:45
  • Last Edited
    Jun 18, 2025 12:50

Summary

Unleash your potential with the PPL program, a comprehensive 8-week journey designed to build strength and muscle through a structured Push-Pull-Legs routine. Committing to six days a week, you'll engage in a variety of exercises targeting major muscle groups, ensuring balanced development and optimal recovery. Each session incorporates essential lifts like the Bench Press and Overhead Press, alongside accessory movements to sculpt and define. Perfect for all fitness levels, this program will elevate your training and transform your physique. Get ready to push your limits!
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
15%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
50%
3
Chest Fly (Cable)
3
12 reps
30%
4
Chest Fly (Cable)
3
12 reps
30%
5
Overhead Press (Barbell)
3
12 reps
50%
6
Lying Side Lateral Raise
3
12 reps
50%
7
Rear Delt Fly (Dumbbell)
3
12 reps
50%
8
Dip (Bodyweight)
2
6 reps
RPE 9.5
9
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
10
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
11
Tricep Kickback
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
3
12 reps
12 reps
RPE 6.5
RPE 10
2
Lat Pulldown (Single Arm)
3
12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Barbell Row
3
12 reps
RPE 9
6
Behind-the-Neck Lat Pulldown
3
12 reps
RPE 7.5
7
Back Extension (Weighted)
3
6 reps
RPE 10
8
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 10
9
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
10
Spider Curl
3
10 reps
RPE 10
11
Hammer Curl
3
15 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
12 reps
12 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
3
Lateral Lunge
3
12 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 9
5
Lying Leg Curl
3
10 reps
RPE 10
6
Standing Calf Raise
3
12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
15%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
50%
3
Chest Fly (Cable)
3 Sets
12 Reps
30%
4
Chest Fly (Cable)
3 Sets
12 Reps
30%
5
Overhead Press (Barbell)
3 Sets
12 Reps
50%
6
Lying Side Lateral Raise
3 Sets
12 Reps
50%
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
50%
8
Dip (Bodyweight)
2 Sets
6 Reps
@9.5
9
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
10
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
11
Tricep Kickback
2 Sets
15 Reps
@8
Day 2
1
Wide Grip Lat Pulldown
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@10
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Barbell Row
3 Sets
12 Reps
@9
6
Behind-the-Neck Lat Pulldown
3 Sets
12 Reps
@7.5
7
Back Extension (Weighted)
3 Sets
6 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@10
9
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@9
10
Spider Curl
3 Sets
10 Reps
@10
11
Hammer Curl
3 Sets
15 Reps
@6.5
Day 3
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@6
@10
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
3
Lateral Lunge
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
15%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
50%
3
Chest Fly (Cable)
3 Sets
12 Reps
30%
4
Chest Fly (Cable)
3 Sets
12 Reps
30%
5
Overhead Press (Barbell)
3 Sets
12 Reps
50%
6
Lying Side Lateral Raise
3 Sets
12 Reps
50%
7
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
50%
8
Dip (Bodyweight)
2 Sets
6 Reps
@9.5
9
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
10
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
11
Tricep Kickback
2 Sets
15 Reps
@8
Day 5
1
Wide Grip Lat Pulldown
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@10
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@10
4
Seated Row (Cable)
3 Sets
12 Reps
@9
5
Barbell Row
3 Sets
12 Reps
@9
6
Behind-the-Neck Lat Pulldown
3 Sets
12 Reps
@7.5
7
Back Extension (Weighted)
3 Sets
6 Reps
@10
8
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@10
9
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@9
10
Spider Curl
3 Sets
10 Reps
@10
11
Hammer Curl
3 Sets
15 Reps
@6.5
Day 6
1
Squat (Barbell)
2 Sets
3 Sets
12 Reps
12 Reps
@6
@10
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
3
Lateral Lunge
3 Sets
12 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@9
5
Lying Leg Curl
3 Sets
10 Reps
@10
6
Standing Calf Raise
3 Sets
12 Reps
@10