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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
    Aug 06, 2025 01:26

Summary

Transform your physique with the UL-PPL Dany Body Building program! Over 12 weeks, you'll engage in a comprehensive 5-day split that targets every major muscle group, ensuring balanced development and strength gains. Each workout is meticulously designed with a mix of compound and isolation exercises, utilizing a full gym setup to maximize your results. Whether you're looking to build muscle, increase strength, or enhance overall fitness, this program will push your limits and help you achieve your goals. Get ready to sculpt your body and unleash your potential!
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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
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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 10
6A
Bicep Curl (Barbell)
3
5-6 reps
RPE 9
6B
Skull Crusher (Barbell)
3
5-8 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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
6A
Bicep Curl (Barbell)
3
5-6 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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
6A
Bicep Curl (Barbell)
3
5-6 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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
6A
Bicep Curl (Barbell)
3
5-6 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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
6A
Bicep Curl (Barbell)
3
5-6 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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
6A
Bicep Curl (Barbell)
3
5-6 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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
6A
Bicep Curl (Barbell)
3
5-6 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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
6A
Bicep Curl (Barbell)
3
5-6 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
8-10 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
6A
Bicep Curl (Barbell)
3
5-6 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
8-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
10 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
8-10 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
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
6-10 reps
RPE 9
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
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 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
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 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
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 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
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 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
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 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
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 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
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 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
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
6
Calf Raise (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Machine)
4
8-10 reps
RPE 9
6A
Skull Crusher (Dumbbell)
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
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-10 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
6-8 reps
RPE 9
2
Seated Dip (Machine)
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
Lateral Raise (Machine)
4
8-10 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
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
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 9
6A
French Press
3
8-10 reps
RPE 9
6B
Bayesian Curl
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
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 9
6A
French Press
3
8-10 reps
RPE 9
6B
Bayesian Curl
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
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 9
6A
French Press
3
8-10 reps
RPE 9
6B
Bayesian Curl
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
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 9
6A
French Press
3
8-10 reps
RPE 9
6B
Bayesian Curl
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
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 9
6A
French Press
3
8-10 reps
RPE 9
6B
Bayesian Curl
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
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 9
6A
French Press
3
8-10 reps
RPE 9
6B
Bayesian Curl
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
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 9
5
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 9
6A
French Press
3
8-10 reps
RPE 9
6B
Bayesian Curl
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
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Standing Pullover (Cable)
3
8-10 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
8-10 reps
RPE 9
4
Single Arm High Row (Cable)
3
8-10 reps
RPE 9
5
Standing Pullover (Cable)
3
8-10 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
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5
Standing Pullover (Cable)
3
8-10 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
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
5B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
5B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
5B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
5B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
5B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
5B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
5A
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9
5B
Tricep Extension (Cable)
3
8-10 reps
RPE 9
6
Hammer Curl (Dumbbell)
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
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 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
10-16 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Curl
3
8-10 reps
RPE 9
5
Leg Extension
3
8-10 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
8-10 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@10
6A
Bicep Curl (Barbell)
3 Sets
5-6 Reps
@9
6B
Skull Crusher (Barbell)
3 Sets
5-8 Reps
@9
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
8-10 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
8-10 Reps
@9
5
Standing Pullover (Cable)
3 Sets
8-10 Reps
@9
6A
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
@9
6B
Tricep Extension (Cable)
3 Sets
8-10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@9
2
Seated Dip (Machine)
3 Sets
8-10 Reps
@9
3
Chest Press (Machine)
3 Sets
8-10 Reps
@9
4
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@9
5
Lateral Raise (Machine)
4 Sets
8-10 Reps
@9
6A
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@9
6B
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
Day 2
1
Hack Squat
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
4
Leg Curl
3 Sets
8-10 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9
6
Calf Raise (Machine)
3 Sets
10 Reps
@10
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
8-10 Reps
@9
4
Leg Curl
3 Sets
8-10 Reps
@9
5
Leg Extension
3 Sets
8-10 Reps
@9