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ULPPL Meso

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Program Description

Unlock your potential with the ULPPL program, a focused one-week bodybuilding journey designed for intermediate lifters. Over five days, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups, ensuring balanced development and strength gains. With a mix of bodyweight movements and machine-based workouts, each session is crafted to challenge your limits while promoting muscle growth. Get ready to elevate your training and achieve the physique you’ve always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 09, 2026 02:36
  • Last Edited
    Mar 09, 2026 02:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
10.7%
Chest
9.7%
Upper Back
8.7%
Lats
8.7%
Hamstrings
8.2%
Biceps
7.7%
Quadriceps
6.8%
Glutes
6.8%
Middle Delts
5.6%
Forearms
5.1%
Calves
3.4%
Rear Delts
2.4%
Abs
2.2%
Lower Back
1.5%
Adductors
0.7%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Incline Chest Press (Machine)
3
12 reps
RPE 8
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Dip (Assisted)
2
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
7
Lateral Raise (Cable)
3
17 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
20 reps
RPE 9
2
Squat (Smith Machine)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
15 reps
RPE 8
4
Stiff Leg Deadlift
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
6A
Wrist Curls
3
12 reps
RPE 7
6B
Wrist Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Lat Prayer
3
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 9
5
Bayesian Curl
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
8 reps
7 reps
6 reps
RPE 10
RPE 10
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 9
3
Chest Supported Rows
1
2
10 reps
12 reps
RPE 7
RPE 7
4
Incline Bench Press (Smith Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9.5
5
Chest Press (Machine)
3
11 reps
RPE 7.5
6
Chest Fly (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Machine)
4
17 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
17 reps
RPE 9
2
Leg Curl
3
11 reps
RPE 7.5
3
Leg Extension
3
12 reps
RPE 9
4
Hack Squat
3
10 reps
RPE 9
5
Belt Squat
2
15 reps
RPE 9
6A
Skull Crusher (Barbell)
3
12 reps
RPE 9
6B
Close grip chest press
3
12 reps
RPE 10
7
Bicep Curl (Machine)
3
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
3 Sets
8 Reps
@9
2
Incline Chest Press (Machine)
3 Sets
12 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
@7
4
Dip (Assisted)
2 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
7
Lateral Raise (Cable)
3 Sets
17 Reps
@9
Day 2
1
Calf Raise (Machine)
4 Sets
20 Reps
@9
2
Squat (Smith Machine)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
15 Reps
@8
4
Stiff Leg Deadlift
3 Sets
6 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
6A
Wrist Curls
3 Sets
12 Reps
@7
6B
Wrist Extension (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Lat Prayer
3 Sets
15 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@9
5
Bayesian Curl
4 Sets
15 Reps
@9
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@10
@10
@10
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@9
3
Chest Supported Rows
1 Set
2 Sets
10 Reps
12 Reps
@7
@7
4
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9.5
5
Chest Press (Machine)
3 Sets
11 Reps
@7.5
6
Chest Fly (Cable)
3 Sets
15 Reps
@7
7
Lateral Raise (Machine)
4 Sets
17 Reps
@9
Day 5
1
Calf Raise (Leg Press)
3 Sets
17 Reps
@9
2
Leg Curl
3 Sets
11 Reps
@7.5
3
Leg Extension
3 Sets
12 Reps
@9
4
Hack Squat
3 Sets
10 Reps
@9
5
Belt Squat
2 Sets
15 Reps
@9
6A
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
6B
Close grip chest press
3 Sets
12 Reps
@10
7
Bicep Curl (Machine)
3 Sets
12 Reps
@7