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BoostcampPNG

Bodybuilding Focused PPL

by Ahmed

Program Description

Consistency is key, you can do it every weekend, or twice a week (Recommended) Don’t forget to do Cardio after every Pull day for 10-20 minutes.

Program Overview

  • Level
    Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 26, 2025 02:06
  • Last Edited
    Jun 18, 2025 09:43

Summary

Unleash your potential with the Bodybuilding Focused PPL program, a meticulously crafted 18-week journey designed for serious lifters. This program emphasizes a balanced Push-Pull-Legs split, allowing you to target all major muscle groups effectively, three days a week. Each session is packed with a variety of exercises, including machine and cable movements, ensuring you build strength and muscle while promoting optimal recovery. Get ready to sculpt your physique and achieve your bodybuilding goals with a structured approach that delivers results!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Seated Dip (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Tricep Extension (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Chest Supported Row (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Standing Pullover (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Bicep Curl (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Calf Raise (Leg Press)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Leg Curl
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Lateral Raise (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Leg Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Seated Dip (Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10