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PPL 2

by Michael F.
2 athletes joined
5.0
(1 rating)

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 25, 2025 09:50

Summary

Unlock your strength with the PPL 2 program, an 8-week journey designed for dedicated lifters ready to push their limits. This 6-day split focuses on the classic Push-Pull-Legs format, ensuring balanced development across all major muscle groups. Each workout combines compound and isolation movements, targeting everything from chest and triceps to back and shoulders, with a mix of bodyweight and weighted exercises. Get ready to build muscle, enhance your endurance, and achieve your fitness goals with structured intensity and progressive overload.
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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