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Romeo’s PPL x UL

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Program Description

To get bigger and better mentally and physically

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 03, 2025 05:41
  • Last Edited
    Dec 04, 2025 04:30
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Biceps
11.6%
Triceps
10.7%
Chest
9.5%
Lats
9.2%
Hamstrings
6.9%
Front Delts
6.3%
Glutes
6.3%
Quadriceps
5.3%
Middle Delts
4.2%
Calves
4.2%
Rear Delts
4%
Adductors
3.2%
Lower Back
2.5%
Forearms
1.5%
Abductors
0.6%
Abs
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Chest Press (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
6
JM Press (Smith Machine)
1
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
2
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Shrug (Barbell)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
6
Single Arm Iso Row
1
1
6 reps
5 reps
RPE 10
RPE 10
7
Hammer Curl (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Adductor (Machine)
1
1
8 reps
7 reps
RPE 10
RPE 10
5
Leg Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
1
1
6 reps
5 reps
RPE 10
RPE 10
3
Single Arm Pushdown
1
1
6 reps
5 reps
RPE 10
RPE 10
4
Seated Dumbbell Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Chest Press (Machine)
1
6 reps
RPE 10
6
Lateral Raise (Cable)
1
1
6 reps
5 reps
RPE 10
RPE 10
7
T-Bar Row
1
1
6 reps
5 reps
RPE 10
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
6 reps
5 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
1
6 reps
RPE 10
3
Standing Calf Raise
1
1
7 reps
6 reps
RPE 10
RPE 10
4
Hip Extension
1
1
6 reps
5 reps
RPE 10
RPE 10
5
Hip Thrust (Barbell)
1
1
7 reps
6 reps
RPE 10
-
6
Hip Adductor (Machine)
1
6 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
5 Reps
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
6 Reps
5 Reps
@10
@10
3
Chest Fly (Machine)
1 Set
1 Set
6 Reps
5 Reps
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
5 Reps
@10
@10
5
Single Arm Pushdown
1 Set
1 Set
6 Reps
5 Reps
@10
@10
6
JM Press (Smith Machine)
1 Set
6 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
6 Reps
5 Reps
@10
@10
2
T-Bar Row
1 Set
1 Set
6 Reps
5 Reps
@10
@10
3
Shrug (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Reverse Pec Deck
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Seated Dumbbell Curl
1 Set
1 Set
6 Reps
5 Reps
@10
@10
6
Single Arm Iso Row
1 Set
1 Set
6 Reps
5 Reps
@10
@10
7
Hammer Curl (Cable)
1 Set
1 Set
6 Reps
5 Reps
@10
@10
Day 3
1
Hamstring Curl
1 Set
1 Set
6 Reps
5 Reps
@10
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
6 Reps
5 Reps
@10
@10
3
Standing Calf Raise
1 Set
1 Set
7 Reps
6 Reps
@10
@10
4
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
7 Reps
@10
@10
5
Leg Extension
1 Set
1 Set
6 Reps
5 Reps
@10
@10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
5 Reps
@10
@10
2
Wide Grip Lat Pulldown
1 Set
1 Set
6 Reps
5 Reps
@10
@10
3
Single Arm Pushdown
1 Set
1 Set
6 Reps
5 Reps
@10
@10
4
Seated Dumbbell Curl
1 Set
1 Set
6 Reps
5 Reps
@10
@10
5
Chest Press (Machine)
1 Set
6 Reps
@10
6
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
5 Reps
@10
@10
7
T-Bar Row
1 Set
1 Set
6 Reps
5 Reps
@10
@10
8
JM Press (Smith Machine)
1 Set
6 Reps
@10
9
Hammer Curl (Cable)
1 Set
6 Reps
@10
10
Reverse Pec Deck
1 Set
6 Reps
@10
Day 5
1
Hamstring Curl
1 Set
1 Set
6 Reps
5 Reps
@10
@10
2
Leg Press (45 Degrees)
1 Set
6 Reps
@10
3
Standing Calf Raise
1 Set
1 Set
7 Reps
6 Reps
@10
@10
4
Hip Extension
1 Set
1 Set
6 Reps
5 Reps
@10
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
7 Reps
6 Reps
@10
-
6
Hip Adductor (Machine)
1 Set
6 Reps
@10