logo
BoostcampPNG

PPL 2

by Michael F.

Program Description

This 8 week PPL mesocycle is designed to maximize hypertrophy through high-volume, evidence based training progression. The focus is on building lats, delts, glutes, hams, quads, and chest while maintaining balanced development across the entire physique. Progressive Overload: gradually increase stimulus over Weeks 1-3 (increase RIR from 3 to 1) and 5 - 7 (increase sets and RIR). Planned Recovery: structured deload in week 4 to manage fatigue Optimal Volume Distribution: Each muscle hit at least 2x per week.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 23, 2025 12:44
  • Last Edited
    Sep 23, 2025 04:48
Muscle Engagement
Front
Back
MuscleSet
Lats
11%
Quadriceps
10.7%
Upper Back
10.5%
Glutes
9.3%
Hamstrings
9%
Triceps
8.7%
Biceps
8.5%
Middle Delts
6.5%
Front Delts
6.1%
Calves
5.5%
Chest
4.4%
Rear Delts
2.7%
Lower Back
2.6%
Abs
2.5%
Adductors
0.9%
Forearms
0.7%
Abductors
0.2%
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
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 2-3
2
Cambered Bar Bench Press
4
10-20 reps
RPE 2-3
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 2-3
4
Cable Fly (High To Low)
3
10-20 reps
RPE 2-3
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
6
Overhead Press (Barbell)
3
8-12 reps
RPE 2-3
7
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 2-3
8
Push Up
3
10-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 1-2
2
Cambered Bar Bench Press
4
10-20 reps
RPE 1-2
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 1-2
4
Cable Fly (High To Low)
3
10-20 reps
RPE 2-3
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
6
Overhead Press (Barbell)
3
8-12 reps
RPE 1-2
7
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 1-2
8
Push Up
3
10-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 2-3
2
Cambered Bar Bench Press
4
10-20 reps
RPE 2-3
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 2-3
4
Cable Fly (High To Low)
3
10-20 reps
RPE 2-3
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
6
Overhead Press (Barbell)
3
8-12 reps
RPE 2-3
7
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 2-3
8
Push Up
3
10-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12-20 reps
RPE 2-3
2
Cambered Bar Bench Press
4
10-20 reps
RPE 2-3
3
Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 2-3
4
Cable Fly (High To Low)
3
10-20 reps
RPE 2-3
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
6
Overhead Press (Barbell)
3
8-12 reps
RPE 2-3
7
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 2-3
8
Push Up
3
10-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 2-3
2
Cambered Bar Bench Press
2
10-20 reps
RPE 2-3
3
Incline Fly Press (Dumbbell)
2
8-12 reps
RPE 2-3
4
Cable Fly (High To Low)
2
10-20 reps
RPE 2-3
5
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 2-3
6
Overhead Press (Barbell)
2
8-12 reps
RPE 2-3
7
Overhead Tricep Extension (Cable)
2
10-20 reps
RPE 2-3
8
Push Up
2
10-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 2-3
2
Cambered Bar Bench Press
4
10-20 reps
RPE 2-3
3
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 2-3
4
Cable Fly (High To Low)
4
10-20 reps
RPE 2-3
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
6
Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
7
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 2-3
8
Push Up
4
10-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 2-3
2
Cambered Bar Bench Press
4
10-20 reps
RPE 2-3
3
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 2-3
4
Cable Fly (High To Low)
4
10-20 reps
RPE 2-3
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
6
Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
7
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 2-3
8
Push Up
4
10-20 reps
RPE 1-2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 2-3
2
Cambered Bar Bench Press
4
10-20 reps
RPE 2-3
3
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 2-3
4
Cable Fly (High To Low)
4
10-20 reps
RPE 2-3
5
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
6
Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
7
Overhead Tricep Extension (Cable)
4
10-20 reps
RPE 2-3
8
Push Up
4
10-20 reps
RPE 1-2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
10-20 reps
RPE 2-3
2
Pull-Up (Bodyweight)
4
10-20 reps
RPE 1-2
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 2-3
4
Prone Cable Rear Delt Fly
4
12-15 reps
RPE 2-3
5
Seal Row
3
8-12 reps
RPE 2-3
6
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 2-3
7
Bayesian Curl
3
12-15 reps
RPE 2-3
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
10-20 reps
RPE 1-2
2
Pull-Up (Bodyweight)
4
10-20 reps
RPE 1-2
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 1-2
4
Prone Cable Rear Delt Fly
4
12-15 reps
RPE 2-3
5
Seal Row
3
8-12 reps
RPE 1-2
6
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 1-2
7
Bayesian Curl
3
12-15 reps
RPE 1-2
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
10-20 reps
RPE 2-3
2
Pull-Up (Bodyweight)
4
10-20 reps
RPE 1-2
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 2-3
4
Prone Cable Rear Delt Fly
4
12-15 reps
RPE 2-3
5
Seal Row
3
8-12 reps
RPE 2-3
6
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 2-3
7
Bayesian Curl
3
12-15 reps
RPE 2-3
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
3
10-20 reps
RPE 2-3
2
Pull-Up (Bodyweight)
4
10-20 reps
RPE 1-2
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 2-3
4
Prone Cable Rear Delt Fly
4
12-15 reps
RPE 2-3
5
Seal Row
3
8-12 reps
RPE 2-3
6
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 2-3
7
Bayesian Curl
3
12-15 reps
RPE 2-3
8
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-20 reps
RPE 2-3
2
Pull-Up (Bodyweight)
2
10-20 reps
RPE 1-2
3
Chest Supported Row (Dumbbell)
2
8-12 reps
RPE 2-3
4
Prone Cable Rear Delt Fly
2
12-15 reps
RPE 2-3
5
Seal Row
2
8-12 reps
RPE 2-3
6
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 2-3
7
Bayesian Curl
2
12-15 reps
RPE 2-3
8
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
4
10-20 reps
RPE 2-3
2
Pull-Up (Bodyweight)
4
10-20 reps
RPE 1-2
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 2-3
4
Prone Cable Rear Delt Fly
4
12-15 reps
RPE 2-3
5
Seal Row
4
8-12 reps
RPE 2-3
6
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 2-3
7
Bayesian Curl
4
12-15 reps
RPE 2-3
8
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
4
10-20 reps
RPE 2-3
2
Pull-Up (Bodyweight)
4
10-20 reps
RPE 1-2
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 2-3
4
Prone Cable Rear Delt Fly
4
12-15 reps
RPE 2-3
5
Seal Row
4
8-12 reps
RPE 2-3
6
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 2-3
7
Bayesian Curl
4
12-15 reps
RPE 2-3
8
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 2-3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
4
10-20 reps
RPE 2-3
2
Pull-Up (Bodyweight)
4
10-20 reps
RPE 1-2
3
Chest Supported Row (Dumbbell)
4
8-12 reps
RPE 2-3
4
Prone Cable Rear Delt Fly
4
12-15 reps
RPE 2-3
5
Seal Row
4
8-12 reps
RPE 2-3
6
Lat Pulldown (Single Arm)
4
8-12 reps
RPE 2-3
7
Bayesian Curl
4
12-15 reps
RPE 2-3
8
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 2-3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
3
12-20 reps
RPE 2-3
3
Safety Bar Squat
4
8-12 reps
RPE 2-3
4
Standing Calf Raise
4
15-20 reps
RPE 2-3
5
Hack Squat
4
8-12 reps
RPE 2-3
6
Hip Thrust (Barbell)
4
8-12 reps
RPE 2-3
7
Seated Calf Raise
4
10-20 reps
RPE 2-3
8
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 2-3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 1-2
2
Seated Hamstring Curl
3
12-20 reps
RPE 1-2
3
Safety Bar Squat
4
8-12 reps
RPE 2-3
4
Standing Calf Raise
4
15-20 reps
RPE 1-2
5
Hack Squat
4
8-12 reps
RPE 1-2
6
Hip Thrust (Barbell)
4
8-12 reps
RPE 2-3
7
Seated Calf Raise
4
10-20 reps
RPE 1-2
8
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 1-2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
3
12-20 reps
RPE 2-3
3
Safety Bar Squat
4
8-12 reps
RPE 2-3
4
Standing Calf Raise
4
15-20 reps
RPE 2-3
5
Hack Squat
4
8-12 reps
RPE 2-3
6
Hip Thrust (Barbell)
4
8-12 reps
RPE 2-3
7
Seated Calf Raise
4
10-20 reps
RPE 2-3
8
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 2-3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
3
12-20 reps
RPE 2-3
3
Safety Bar Squat
4
8-12 reps
RPE 2-3
4
Standing Calf Raise
4
15-20 reps
RPE 2-3
5
Hack Squat
4
8-12 reps
RPE 2-3
6
Hip Thrust (Barbell)
4
8-12 reps
RPE 2-3
7
Seated Calf Raise
4
10-20 reps
RPE 2-3
8
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 2-3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
2
12-20 reps
RPE 2-3
3
Safety Bar Squat
2
8-12 reps
RPE 2-3
4
Standing Calf Raise
2
15-20 reps
RPE 2-3
5
Hack Squat
2
8-12 reps
RPE 2-3
6
Hip Thrust (Barbell)
2
8-12 reps
RPE 2-3
7
Seated Calf Raise
2
10-20 reps
RPE 2-3
8
Bulgarian Split Squat (Barbell)
2
10-12 reps
RPE 2-3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
4
12-20 reps
RPE 2-3
3
Safety Bar Squat
4
8-12 reps
RPE 2-3
4
Standing Calf Raise
4
15-20 reps
RPE 2-3
5
Hack Squat
4
8-12 reps
RPE 2-3
6
Hip Thrust (Barbell)
4
8-12 reps
RPE 2-3
7
Seated Calf Raise
4
10-20 reps
RPE 2-3
8
Bulgarian Split Squat (Barbell)
4
10-12 reps
RPE 2-3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
4
12-20 reps
RPE 2-3
3
Safety Bar Squat
4
8-12 reps
RPE 2-3
4
Standing Calf Raise
4
15-20 reps
RPE 2-3
5
Hack Squat
4
8-12 reps
RPE 2-3
6
Hip Thrust (Barbell)
4
8-12 reps
RPE 2-3
7
Seated Calf Raise
4
10-20 reps
RPE 2-3
8
Bulgarian Split Squat (Barbell)
4
10-12 reps
RPE 2-3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
4
12-20 reps
RPE 2-3
3
Safety Bar Squat
4
8-12 reps
RPE 2-3
4
Standing Calf Raise
4
15-20 reps
RPE 2-3
5
Hack Squat
4
8-12 reps
RPE 2-3
6
Hip Thrust (Barbell)
4
8-12 reps
RPE 2-3
7
Seated Calf Raise
4
10-20 reps
RPE 2-3
8
Bulgarian Split Squat (Barbell)
4
10-12 reps
RPE 2-3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench Press
4
8-12 reps
RPE 2-3
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 2-3
3
Seated Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
4
Dip (Bodyweight)
3
8-12 reps
RPE 2-3
5
Cable Crossover (Low To High)
3
12-15 reps
RPE 2-3
6
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
7
Y Raise (Dumbbell)
4
12-20 reps
RPE 2-3
8
Push Up
3
10-20 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench Press
4
8-12 reps
RPE 2-3
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 2-3
3
Seated Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
4
Dip (Bodyweight)
3
8-12 reps
RPE 2-3
5
Cable Crossover (Low To High)
3
12-15 reps
RPE 2-3
6
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
7
Y Raise (Dumbbell)
4
12-20 reps
RPE 2-3
8
Push Up
3
10-20 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench Press
4
8-12 reps
RPE 2-3
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 2-3
3
Seated Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
4
Dip (Bodyweight)
3
8-12 reps
RPE 2-3
5
Cable Crossover (Low To High)
3
12-15 reps
RPE 2-3
6
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
7
Y Raise (Dumbbell)
4
12-20 reps
RPE 2-3
8
Push Up
3
10-20 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench Press
4
8-12 reps
RPE 2-3
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 2-3
3
Seated Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
4
Dip (Bodyweight)
3
8-12 reps
RPE 2-3
5
Cable Crossover (Low To High)
3
12-15 reps
RPE 2-3
6
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
7
Y Raise (Dumbbell)
4
12-20 reps
RPE 2-3
8
Push Up
3
10-20 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench Press
2
8-12 reps
RPE 2-3
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 2-3
3
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 2-3
4
Dip (Bodyweight)
2
8-12 reps
RPE 2-3
5
Cable Crossover (Low To High)
2
12-15 reps
RPE 2-3
6
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 2-3
7
Y Raise (Dumbbell)
2
12-20 reps
RPE 2-3
8
Push Up
2
10-20 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench Press
4
8-12 reps
RPE 2-3
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 2-3
3
Seated Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
4
Dip (Bodyweight)
4
8-12 reps
RPE 2-3
5
Cable Crossover (Low To High)
4
12-15 reps
RPE 2-3
6
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
7
Y Raise (Dumbbell)
4
12-20 reps
RPE 2-3
8
Push Up
4
10-20 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench Press
4
8-12 reps
RPE 2-3
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 2-3
3
Seated Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
4
Dip (Bodyweight)
4
8-12 reps
RPE 2-3
5
Cable Crossover (Low To High)
4
12-15 reps
RPE 2-3
6
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
7
Y Raise (Dumbbell)
4
12-20 reps
RPE 2-3
8
Push Up
4
10-20 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cambered Bar Bench Press
4
8-12 reps
RPE 2-3
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 2-3
3
Seated Overhead Press (Barbell)
4
8-12 reps
RPE 2-3
4
Dip (Bodyweight)
4
8-12 reps
RPE 2-3
5
Cable Crossover (Low To High)
4
12-15 reps
RPE 2-3
6
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 2-3
7
Y Raise (Dumbbell)
4
12-20 reps
RPE 2-3
8
Push Up
4
10-20 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plumber Cable Pull
4
12-20 reps
RPE 2-3
2
Dumbbell Row
4
8-12 reps
RPE 2-3
3
Seated Reverse Cable Fly
4
12-15 reps
RPE 2-3
4
Seal Row
3
8-12 reps
RPE 2-3
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 2-3
6
Cable Low Row
4
8-12 reps
RPE 2-3
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 2-3
8
Bicep Curl (Cable)
3
12-15 reps
RPE 2-3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plumber Cable Pull
4
12-20 reps
RPE 2-3
2
Dumbbell Row
4
8-12 reps
RPE 2-3
3
Seated Reverse Cable Fly
4
12-15 reps
RPE 2-3
4
Seal Row
3
8-12 reps
RPE 2-3
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 2-3
6
Cable Low Row
4
8-12 reps
RPE 2-3
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 2-3
8
Bicep Curl (Cable)
3
12-15 reps
RPE 2-3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plumber Cable Pull
4
12-20 reps
RPE 2-3
2
Dumbbell Row
4
8-12 reps
RPE 2-3
3
Seated Reverse Cable Fly
4
12-15 reps
RPE 2-3
4
Seal Row
3
8-12 reps
RPE 2-3
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 2-3
6
Cable Low Row
4
8-12 reps
RPE 2-3
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 2-3
8
Bicep Curl (Cable)
3
12-15 reps
RPE 2-3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plumber Cable Pull
4
12-20 reps
RPE 2-3
2
Dumbbell Row
4
8-12 reps
RPE 2-3
3
Seated Reverse Cable Fly
4
12-15 reps
RPE 2-3
4
Seal Row
3
8-12 reps
RPE 2-3
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 2-3
6
Cable Low Row
4
8-12 reps
RPE 2-3
7
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 2-3
8
Bicep Curl (Cable)
3
12-15 reps
RPE 2-3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plumber Cable Pull
2
12-20 reps
RPE 2-3
2
Dumbbell Row
2
8-12 reps
RPE 2-3
3
Seated Reverse Cable Fly
2
12-15 reps
RPE 2-3
4
Seal Row
2
8-12 reps
RPE 2-3
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 2-3
6
Cable Low Row
2
8-12 reps
RPE 2-3
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 2-3
8
Bicep Curl (Cable)
2
12-15 reps
RPE 2-3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plumber Cable Pull
4
12-20 reps
RPE 2-3
2
Dumbbell Row
4
8-12 reps
RPE 2-3
3
Seated Reverse Cable Fly
4
12-15 reps
RPE 2-3
4
Seal Row
4
8-12 reps
RPE 2-3
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 2-3
6
Cable Low Row
4
8-12 reps
RPE 2-3
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 2-3
8
Bicep Curl (Cable)
4
12-15 reps
RPE 2-3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plumber Cable Pull
4
12-20 reps
RPE 2-3
2
Dumbbell Row
4
8-12 reps
RPE 2-3
3
Seated Reverse Cable Fly
4
12-15 reps
RPE 2-3
4
Seal Row
4
8-12 reps
RPE 2-3
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 2-3
6
Cable Low Row
4
8-12 reps
RPE 2-3
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 2-3
8
Bicep Curl (Cable)
4
12-15 reps
RPE 2-3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plumber Cable Pull
4
12-20 reps
RPE 2-3
2
Dumbbell Row
4
8-12 reps
RPE 2-3
3
Seated Reverse Cable Fly
4
12-15 reps
RPE 2-3
4
Seal Row
4
8-12 reps
RPE 2-3
5
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 2-3
6
Cable Low Row
4
8-12 reps
RPE 2-3
7
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 2-3
8
Bicep Curl (Cable)
4
12-15 reps
RPE 2-3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
3
12-20 reps
RPE 2-3
3
Leg Press
3
8-12 reps
RPE 2-3
4
Belt Squat
3
8-12 reps
RPE 2-3
5
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 2-3
6
Standing Calf Raise
4
12-20 reps
RPE 2-3
7
Seated Calf Raise
3
12-20 reps
RPE 2-3
8
Glute Kickback (Cable)
4
10-15 reps
RPE 2-3
9
Sissy Squat (Weighted)
4
12-20 reps
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
3
12-20 reps
RPE 2-3
3
Leg Press
3
8-12 reps
RPE 2-3
4
Belt Squat
3
8-12 reps
RPE 2-3
5
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 2-3
6
Standing Calf Raise
4
12-20 reps
RPE 2-3
7
Seated Calf Raise
3
12-20 reps
RPE 2-3
8
Glute Kickback (Cable)
4
10-15 reps
RPE 2-3
9
Sissy Squat (Weighted)
4
12-20 reps
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
3
12-20 reps
RPE 2-3
3
Leg Press
3
8-12 reps
RPE 2-3
4
Belt Squat
3
8-12 reps
RPE 2-3
5
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 2-3
6
Standing Calf Raise
4
12-20 reps
RPE 2-3
7
Seated Calf Raise
3
12-20 reps
RPE 2-3
8
Glute Kickback (Cable)
4
10-15 reps
RPE 2-3
9
Sissy Squat (Weighted)
4
12-20 reps
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
3
12-20 reps
RPE 2-3
3
Leg Press
3
8-12 reps
RPE 2-3
4
Belt Squat
3
8-12 reps
RPE 2-3
5
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 2-3
6
Standing Calf Raise
4
12-20 reps
RPE 2-3
7
Seated Calf Raise
3
12-20 reps
RPE 2-3
8
Glute Kickback (Cable)
4
10-15 reps
RPE 2-3
9
Sissy Squat (Weighted)
4
12-20 reps
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
2
12-20 reps
RPE 2-3
3
Leg Press
2
8-12 reps
RPE 2-3
4
Belt Squat
2
8-12 reps
RPE 2-3
5
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 2-3
6
Standing Calf Raise
2
12-20 reps
RPE 2-3
7
Seated Calf Raise
2
12-20 reps
RPE 2-3
8
Glute Kickback (Cable)
2
10-15 reps
RPE 2-3
9
Sissy Squat (Weighted)
2
12-20 reps
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
4
12-20 reps
RPE 2-3
3
Leg Press
4
8-12 reps
RPE 2-3
4
Belt Squat
4
8-12 reps
RPE 2-3
5
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 2-3
6
Standing Calf Raise
4
12-20 reps
RPE 2-3
7
Seated Calf Raise
4
12-20 reps
RPE 2-3
8
Glute Kickback (Cable)
4
10-15 reps
RPE 2-3
9
Sissy Squat (Weighted)
4
12-20 reps
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
4
12-20 reps
RPE 2-3
3
Leg Press
4
8-12 reps
RPE 2-3
4
Belt Squat
4
8-12 reps
RPE 2-3
5
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 2-3
6
Standing Calf Raise
4
12-20 reps
RPE 2-3
7
Seated Calf Raise
4
12-20 reps
RPE 2-3
8
Glute Kickback (Cable)
4
10-15 reps
RPE 2-3
9
Sissy Squat (Weighted)
4
12-20 reps
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12-20 reps
RPE 2-3
2
Seated Hamstring Curl
4
12-20 reps
RPE 2-3
3
Leg Press
4
8-12 reps
RPE 2-3
4
Belt Squat
4
8-12 reps
RPE 2-3
5
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 2-3
6
Standing Calf Raise
4
12-20 reps
RPE 2-3
7
Seated Calf Raise
4
12-20 reps
RPE 2-3
8
Glute Kickback (Cable)
4
10-15 reps
RPE 2-3
9
Sissy Squat (Weighted)
4
12-20 reps
RPE 1
Week 1
1 / 8 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
2
Cambered Bar Bench Press
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
@2-3
@2-3
@2-3
@2-3
3
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
4
Cable Fly (High To Low)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2-3
@2-3
@2-3
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
@2-3
6
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2-3
@2-3
@2-3
8
Push Up
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@1-2
@1-2
@1-2
Day 2
1
Straight Arm Pulldown
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@2-3
@2-3
@2-3
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
@1-2
@1-2
@1-2
@1-2
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
4
Prone Cable Rear Delt Fly
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@2-3
@2-3
@2-3
@2-3
5
Seal Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
6
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
7
Bayesian Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@2-3
@2-3
@2-3
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@2-3
@2-3
@2-3
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
3
Safety Bar Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
15-20 Reps
@2-3
@2-3
@2-3
@2-3
5
Hack Squat
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
7
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
@2-3
@2-3
@2-3
@2-3
8
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@2-3
@2-3
@2-3
Day 4
1
Cambered Bar Bench Press
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
5
Cable Crossover (Low To High)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@2-3
@2-3
@2-3
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
@2-3
7
Y Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
@2-3
8
Push Up
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@1
@1
@1
Day 5
1
Plumber Cable Pull
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
@2-3
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
3
Seated Reverse Cable Fly
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@2-3
@2-3
@2-3
@2-3
4
Seal Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
6
Cable Low Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@2-3
@2-3
@2-3
Day 6
1
Leg Extension
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
4
Belt Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@2-3
@2-3
@2-3
@2-3
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
@2-3
7
Seated Calf Raise
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@2-3
@2-3
@2-3
8
Glute Kickback (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@2-3
@2-3
@2-3
@2-3
9
Sissy Squat (Weighted)
1 Set
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
12-20 Reps
@1
@1
@1
@1