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FisH's PLP

by fishh s

Program Description

program focused on making you stronger while you build desent amount of muscles

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 19, 2024 04:26
  • Last Edited
    Jun 18, 2025 11:53

Summary

Unlock your strength potential with FisH's PLP, an 8-week program designed for dedicated lifters looking to elevate their training. Committing to five days a week, you'll tackle a balanced mix of push, pull, and leg workouts, ensuring comprehensive muscle engagement and growth. Each session is crafted with a focus on intensity and proper form, featuring compound and isolation exercises to maximize results. Get ready to challenge yourself and see significant gains in strength and physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
5-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8.5
5
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8.5
6
Lateral Raise (Cable)
3
12 reps
RPE 9
7
Wrist Curls
4
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9.5
2
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Skull Crusher
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9.5
2
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Skull Crusher
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9.5
2
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Skull Crusher
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9.5
2
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Skull Crusher
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9.5
2
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Skull Crusher
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9.5
2
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Skull Crusher
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9.5
2
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Skull Crusher
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-7 reps
RPE 9.5
2
Single-Leg Leg Curl
3
8-12 reps
RPE 9.5
3
Single Leg Calf Raise
3
6-10 reps
RPE 9.5
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Skull Crusher
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-12 reps
RPE 9.5
3
Lat Pulldown
3
15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
10 reps
RPE 9.5
7
Hammer Curl
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
6
Lateral Raise (Machine)
3
12 reps
RPE 9
7
Upright Row (Barbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
9
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
6
Lateral Raise (Machine)
3
12 reps
RPE 9
7
Upright Row (Barbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
9
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
6
Lateral Raise (Machine)
3
12 reps
RPE 9
7
Upright Row (Barbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
9
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
6
Lateral Raise (Machine)
3
12 reps
RPE 9
7
Upright Row (Barbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
9
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
6
Lateral Raise (Machine)
3
12 reps
RPE 9
7
Upright Row (Barbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
9
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
6
Lateral Raise (Machine)
3
12 reps
RPE 9
7
Upright Row (Barbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
9
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
6
Lateral Raise (Machine)
3
12 reps
RPE 9
7
Upright Row (Barbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
9
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 9.5
2
Incline Chest Press (Machine)
2
1
6-9 reps
12-18 reps
RPE 9.5
RPE 9.5
3
Bench Press (Dumbbell)
1
6-10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
2
10 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9.5
6
Lateral Raise (Machine)
3
12 reps
RPE 9
7
Upright Row (Barbell)
3
15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
9
Tricep Extension (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10 reps
RPE 9.5
2
Barbell Row
2
6-10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
4
Lat Pulldown
3
15 reps
RPE 8.5
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10 reps
RPE 9.5
2
Barbell Row
2
6-10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
4
Lat Pulldown
3
15 reps
RPE 8.5
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10 reps
RPE 9.5
2
Barbell Row
2
6-10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
4
Lat Pulldown
3
15 reps
RPE 8.5
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10 reps
RPE 9.5
2
Barbell Row
2
6-10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
4
Lat Pulldown
3
15 reps
RPE 8.5
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10 reps
RPE 9.5
2
Barbell Row
2
6-10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
4
Lat Pulldown
3
15 reps
RPE 8.5
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10 reps
RPE 9.5
2
Barbell Row
2
6-10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
4
Lat Pulldown
3
15 reps
RPE 8.5
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10 reps
RPE 9.5
2
Barbell Row
2
6-10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
4
Lat Pulldown
3
15 reps
RPE 8.5
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10 reps
RPE 9.5
2
Barbell Row
2
6-10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 9.5
4
Lat Pulldown
3
15 reps
RPE 8.5
5
Single Arm Rear Delt Fly (Cable)
4
15 reps
RPE 8.5
6
Shrug (Barbell)
3
10-15 reps
RPE 8.5
7
Incline Curl (Dumbbell)
3
10 reps
RPE 9
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8.5
9
Wrist Curls
3
12 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
1-7 Reps
@9.5
2
Single-Leg Leg Curl
3 Sets
8-12 Reps
@9.5
3
Single Leg Calf Raise
3 Sets
6-10 Reps
@9.5
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@9.5
5
Tricep Extension (Cable)
3 Sets
12 Reps
@9
6
Skull Crusher
2 Sets
12 Reps
@9
Day 1
1
Incline Chest Press (Machine)
3 Sets
5-8 Reps
@9.5
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8.5
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
7
Wrist Curls
4 Sets
12 Reps
@9.5
Day 3
1
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9.5
3
Lat Pulldown
3 Sets
15 Reps
@9
4
Single Arm Rear Delt Fly (Cable)
4 Sets
15 Reps
@9
5
Shrug (Barbell)
3 Sets
10-15 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@9.5
7
Hammer Curl
3 Sets
10 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@9.5
2
Incline Chest Press (Machine)
2 Sets
1 Set
6-9 Reps
12-18 Reps
@9.5
@9.5
3
Bench Press (Dumbbell)
1 Set
6-10 Reps
@9.5
4
Chest Fly (Dumbbell)
2 Sets
10 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9.5
6
Lateral Raise (Machine)
3 Sets
12 Reps
@9
7
Upright Row (Barbell)
3 Sets
15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
9
Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 5
1
High Row
3 Sets
10 Reps
@9.5
2
Barbell Row
2 Sets
6-10 Reps
@9.5
3
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
15 Reps
@8.5
5
Single Arm Rear Delt Fly (Cable)
4 Sets
15 Reps
@8.5
6
Shrug (Barbell)
3 Sets
10-15 Reps
@8.5
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9
8
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@8.5
9
Wrist Curls
3 Sets
12 Reps
@9.5