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BoostcampPNG

Golden Era PPL (Wesley Vissers)

by Coach Zylan
8 athletes joined

Program Description

High Volume, Old School style Training Program custom made for me by Arnold Classic Champion Wesley Vissers

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 05, 2024 04:27
  • Last Edited
    Jun 18, 2025 11:42

Summary

Unleash your inner champion with the Golden Era PPL program, designed by Wesley Vissers. Over 12 weeks, this intense 6-day split targets all major muscle groups, ensuring balanced development and strength gains. Each session is packed with compound and isolation exercises, emphasizing proper form and progressive overload. Whether you're looking to build muscle or enhance your physique, this program will guide you every step of the way. Get ready to transform your training and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Hack Squat
1
1
8-12 reps
15-20 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
15-20 reps
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Hack Squat
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Hack Squat
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Hack Squat
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Hack Squat
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 9
RPE 10
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lunge (Dumbbell)
1
1
1
16 reps
16 reps
16 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
2
2
1
12 reps
12 reps
21 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 8
RPE 9
3
Underhand Lat Pulldown
1
8-12 reps
RPE 9
4
Pullover (Dumbbell)
1
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
8-12 reps
RPE 9
8
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
9
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Underhand Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Pullover (Dumbbell)
2
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Underhand Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Pullover (Dumbbell)
2
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Underhand Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Pullover (Dumbbell)
2
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
2
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
3
Underhand Lat Pulldown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Pullover (Dumbbell)
2
15-20 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
6
Face Pull
2
1
15 reps
15 reps
RPE 8
RPE 9
7
Concentration Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
4
Dips Between Chairs
1
8-12 reps
RPE 9
5
Dumbbell Bench Pullover
1
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
8-12 reps
RPE 9
8
Tricep Pushdown (Cable)
1
8-12 reps
RPE 9
9
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Dips Between Chairs
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Dumbbell Bench Pullover
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Tricep Pushdown (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Dips Between Chairs
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Dumbbell Bench Pullover
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Tricep Pushdown (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Dips Between Chairs
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Dumbbell Bench Pullover
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Tricep Pushdown (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Dips Between Chairs
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Dumbbell Bench Pullover
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 9
7
Overhead Extension (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Tricep Pushdown (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
1
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
8-12 reps
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
2
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
2
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
2
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Seated Hamstring Curl
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Leg Press
1
2
1
8-12 reps
8-12 reps
15-20 reps
RPE 8
RPE 9
RPE 9
4
Single Leg Romanian Deadlift
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Good Morning
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
6
Standing Calf Raise
2
2
8-10 reps
8-10 reps
RPE 8
RPE 9
7
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
8-12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
8-12 reps
RPE 8
5
Rack Pull (Barbell)
1
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
8-12 reps
RPE 9
9
Preacher Curl (Barbell)
1
8-12 reps
RPE 9
10
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Rack Pull (Barbell)
2
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
10
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Rack Pull (Barbell)
2
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
10
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Rack Pull (Barbell)
2
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
10
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
4
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
5
Rack Pull (Barbell)
2
15-20 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
5
15 reps
RPE 8
8
Incline Curl (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Preacher Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
10
Bicep Curl (Barbell)
1
1
8-12 reps
15-20 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
8-12 reps
RPE 8
4
Chest Fly (Dumbbell)
1
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
9
Single Arm Pushdown
1
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-12 reps
15-20 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
3
Decline Bench Press (Barbell)
1
1
8-12 reps
15-20 reps
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
25 reps
20 reps
15 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Upright Row (Barbell)
3
12-15 reps
RPE 8
7
French Press
2
1
8-12 reps
15-20 reps
RPE 9
RPE 9
8
Single Arm Overhead Tricep Extension
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
9
Single Arm Pushdown
1
1
8-12 reps
15-20 reps
RPE 9
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9