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Get Jacked PPL/UL

by Dalton R.

Program Description

Build Muscle

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 21, 2025 07:06
  • Last Edited
    Jun 18, 2025 12:29

Summary

Transform your physique with the **Get Jacked PPL/UL** program, a comprehensive 12-week journey designed for serious lifters. This 5-day split focuses on maximizing muscle growth through targeted workouts for your back, chest, legs, and arms, utilizing a mix of machines and free weights. Each session is meticulously crafted with high-intensity exercises to push your limits and build strength. Get ready to unleash your potential and achieve the results you've been striving for!
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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
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 9
2
Cable Pullovers
2
10 reps
RPE 10
3
T-Bar Row
2
8 reps
RPE 9
4
High Row Machine
2
8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Rear Delt Fly (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
10 reps
RPE 10
2
Hack Squat
3
8 reps
RPE 9
3
Leg Press
2
8 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 10
5
Seated Hamstring Curl
3
10 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 9
3
Chest Press (Machine)
2
10 reps
RPE 9
4
Preacher Curl Machine
3
10 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
10 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 9
3
Incline Chest Press (Machine)
3
10 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 9
5
Lateral Raise (Cable)
4
10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
4A
Leg Extension
2
12 reps
RPE 8
4B
Sissy Squat
2
RPE 10
5
Straight Leg Calf Raise
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
2 Sets
8 Reps
@9
2
Cable Pullovers
2 Sets
10 Reps
@10
3
T-Bar Row
2 Sets
8 Reps
@9
4
High Row Machine
2 Sets
8 Reps
@9
5
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Seated Calf Raise
3 Sets
10 Reps
@10
2
Hack Squat
3 Sets
8 Reps
@9
3
Leg Press
2 Sets
8 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@10
5
Seated Hamstring Curl
3 Sets
10 Reps
@9
6
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
Day 3
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@9
3
Chest Press (Machine)
2 Sets
10 Reps
@9
4
Preacher Curl Machine
3 Sets
10 Reps
@10
5
Hammer Curl
3 Sets
10 Reps
@10
6
Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
Day 4
1
Single Arm Iso Row
2 Sets
10 Reps
@10
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@9
5
Lateral Raise (Cable)
4 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
10 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Seated Hamstring Curl
2 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@9
4A
Leg Extension
2 Sets
12 Reps
@8
4B
Sissy Squat
2 Sets
@10
5
Straight Leg Calf Raise
3 Sets
10 Reps
@10