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Solo Leveling: ULPPL Power/Hypertrophy

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Program Description

2 days stress low sets high intensity, 3 days high reps for Hypertrophy. Different exercises on different days to keep it fresh.

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 01, 2025 10:27
  • Last Edited
    Jul 10, 2025 01:19

Summary

Unlock your potential with the **Solo Leveling: ULPPL Power/Hypertrophy** program, a comprehensive 12-week journey designed for serious lifters. This 5-day-a-week regimen focuses on building strength and muscle through a balanced mix of upper and lower body workouts, featuring compound and isolation exercises like the bench press, squats, and weighted pull-ups. Each session is crafted to push your limits while ensuring proper recovery, making it ideal for those looking to elevate their training game. Get ready to transform your physique and redefine your strength!
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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
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Dip (Weighted)
2
4-8 reps
RPE 10
5
T-Bar Row
2
4-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-10 reps
RPE 10
7A
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
5-10 reps
RPE 10
4
Leg Curl
2
5-10 reps
RPE 10
5
Hip Abductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Decline Crunch (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 9
5A
Incline Curl (Dumbbell)
2
8-12 reps
RPE 9
5B
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9
2
Single Leg Press
3
6-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Back Extension
2
8-12 reps
RPE 9
5
Standing Calf Raise
4
15-20 reps
RPE 9
6A
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@10
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
4
Dip (Weighted)
2 Sets
4-8 Reps
@10
5
T-Bar Row
2 Sets
4-8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
5-10 Reps
@10
7A
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
7B
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Hack Squat
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
5-10 Reps
@10
4
Leg Curl
2 Sets
5-10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
5-10 Reps
@10
6
Seated Calf Raise
2 Sets
5-10 Reps
@10
7
Decline Crunch (Weighted)
2 Sets
6-10 Reps
@10
Day 4
1
Barbell Row
3 Sets
8-12 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@9
5A
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@9
5B
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@9
Day 5
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
2
Single Leg Press
3 Sets
6-10 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
4
Back Extension
2 Sets
8-12 Reps
@9
5
Standing Calf Raise
4 Sets
15-20 Reps
@9
6A
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
5A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
5B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9