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BoostcampPNG

Push pull legs powerbuilding rountine

by Aryan C.

Program Description

This programme is designed for building strength and muscle mass. Aim to go close to failure on every set with 2 reps in the tank.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 15, 2025 01:47
  • Last Edited
    May 15, 2025 01:47

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 7.5
5
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
8
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8.5
9
Tricep Kickback
3
10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
10 reps
RPE 9
4
Standing Pullover (Cable)
3
12 reps
RPE 7
5
Face Pull
4
10 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8 reps
RPE 9.5
7
Hammer Curl
4
8 reps
RPE 9.5
8
Bicep Curl (Cable)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 9.5
2
Split Squat (Barbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
4
Leg Extension
4
10 reps
RPE 9
5
Leg Curl
4
10 reps
RPE 9
6
Straight Leg Calf Raise
4
12 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5