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BoostcampPNG

UL-PPL Dany Body Building 💪

by Daniel M.

Program Description

Own training

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 20, 2025 08:59
  • Last Edited
    Jul 12, 2025 07:06
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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
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
T-Bar Row
3
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Upper Iso Row
3
8-10 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 10
6A
Bicep Curl (Barbell)
3
4-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Lunge (Dumbbell)
3
10-16 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Lunge (Dumbbell)
3
10-16 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
8-10 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 10
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-12 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
8-10 reps
RPE 9
3
Seated Dip (Machine)
3
8-12 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-12 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
10-15 reps
RPE 9.5
6A
French Press
3
8-10 reps
RPE 9
6B
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Face Pull
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-15 reps
RPE 9
5
Trap Bar Power Shrug
3
10-15 reps
RPE 9
6A
Spider Curl
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
5
Standing Pullover (Cable)
3
10-12 reps
RPE 9
6A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
6B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-12 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Lunge (Barbell)
3
10-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
10-12 reps
RPE 9
5
Leg Extension
3
10-15 reps
RPE 9
6
Seated Calf Raise
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Upper Iso Row
3 Sets
8-10 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@10
6A
Bicep Curl (Barbell)
3 Sets
4-6 Reps
@9
6B
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Chest Press (Machine)
3 Sets
8-10 Reps
@9
3
Seated Dip (Machine)
3 Sets
8-12 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
@10
6A
French Press
3 Sets
8-10 Reps
@9
6B
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Lunge (Barbell)
3 Sets
10-12 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
10-12 Reps
@9
Day 2
1
Hack Squat
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Leg Extension
3 Sets
10-15 Reps
@9
6
Calf Raise (Machine)
3 Sets
12 Reps
@10
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-10 Reps
@9
3
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@9
5
Standing Pullover (Cable)
3 Sets
10-12 Reps
@9
6A
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@9
6B
Tricep Extension (Cable)
3 Sets
8-10 Reps
@9