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Powerbuilding ULPPL

by John Sutter
1 athletes joined

Program Description

Honestly, this is a split for myself. I'm currently just getting back into the gym after a 6-month hiatus, trying to gain some strength on a calorie deficit. I always recommend doing what's best for you, and if this isn't it, that's fine! That being said, this is a solid 5-day, high effort split that should work well for cutting or bulking. Each muscle group is hit 2x/week, there is a high strength stimulus and enough volume that you should grow. Make sure to have adequate rest to prevent excessive fatigue, particularly if you are on a deficit. I like resting after my leg days, since they take a lot out of me, but everyone is different. Good luck, and enjoy the journey!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 04, 2025 12:21
  • Last Edited
    Dec 04, 2025 01:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Triceps
9.7%
Hamstrings
8.8%
Abs
8.5%
Glutes
8.3%
Front Delts
8.1%
Upper Back
7%
Chest
6.1%
Lats
5.9%
Biceps
5.6%
Middle Delts
4.8%
Cardio
4.4%
Calves
3%
Forearms
2.6%
Rear Delts
2.2%
Adductors
2.2%
Lower Back
1.8%
Abductors
0.9%
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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
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-7.5
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 7-7.5
4
Military Press (Barbell)
4
8-12 reps
RPE 7-7.5
5
Lat Pulldown
3
8-12 reps
RPE 7-7.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 8
7
Incline Curl (Dumbbell)
1
10-15 reps
RPE 8
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Bench Press (Barbell)
4
6-10 reps
RPE 8.5-9
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8.5-9
4
Military Press (Barbell)
4
8-12 reps
RPE 8-8.5
5
Lat Pulldown
3
8-12 reps
RPE 8-8.5
6
Tricep Dip (Bodyweight)
3
10-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 7-7.5
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-7.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 7-7.5
5
Standing Calf Raise
1
15-20 reps
RPE 7.5
6
Dragon Flag
3
8-15 reps
RPE 8
7
Decline Crunch (Weighted)
1
8-15 reps
RPE 8
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Squat (Low Bar)
4
6-10 reps
RPE 8.5-9
3
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8-8.5
4
Split Squat (Smith Machine)
3
8-12 reps
RPE 8-8.5
5
Standing Calf Raise
3
15-20 reps
RPE 8.5
6
Dragon Flag
3
8-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
8-15 reps
RPE 9
8
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Incline Bench Press (Smith Machine)
4
6-12 reps
RPE 8.5-9
3
Skull Crusher (Barbell)
4
8-12 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 8.5-9
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8.5-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Deadlift (Barbell)
4
6-10 reps
RPE 8.5-9.5
3
Single Arm Row (Cable)
4
10-15 reps
RPE 8.5-9.5
4
Preacher Curl (Machine)
4
10-15 reps
RPE 8-9
5
Standing Pullover (Cable)
3
10-15 reps
RPE 8-9
6
Lat Pulldown (Close Grip)
1
10-15 reps
RPE 8-9
7
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15 mins
RPE 6-6.5
2
Leg Press (45 Degrees)
4
8-12 reps
RPE 8.5-9.5
3
Calf Raise (Machine)
4
12-15 reps
RPE 8.5
4
Leg Extension
4
10-15 reps
RPE 8.5-9.5
5
Lying Leg Curl
1
10-15 reps
RPE 8.5-9.5
6
Hip Adductor (Machine)
3
12-20 reps
RPE 8-9
7
Oblique Crunch
3
8-15 reps
RPE 9
8
Hanging Leg Raise
3
8-15 reps
RPE 9
9
Cardio (LISS)
1
15-30 mins
RPE 7-7.5
Week 1
1 / 12 Weeks
Day 1
1
Cardio (LISS)
1 Set
15 mins
@6-6.5
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@8.5-9
3
Bent Over Row (Barbell)
4 Sets
6-10 Reps
@8.5-9
4
Military Press (Barbell)
4 Sets
8-12 Reps
@8-8.5
5
Lat Pulldown
3 Sets
8-12 Reps
@8-8.5
6
Tricep Dip (Bodyweight)
3 Sets
10-15 Reps
@9
7
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
8
Cardio (LISS)
1 Set
15-30 mins
@7-7.5
Day 2
1
Cardio (LISS)
1 Set
15 mins
@6-6.5
2
Squat (Low Bar)
4 Sets
6-10 Reps
@8.5-9
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8-8.5
4
Split Squat (Smith Machine)
3 Sets
8-12 Reps
@8-8.5
5
Standing Calf Raise
3 Sets
15-20 Reps
@8.5
6
Dragon Flag
3 Sets
8-15 Reps
@9
7
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@9
8
Cardio (LISS)
1 Set
15-30 mins
@7-7.5
Day 3
1
Cardio (LISS)
1 Set
15 mins
@6-6.5
2
Incline Bench Press (Smith Machine)
4 Sets
6-12 Reps
@8.5-9
3
Skull Crusher (Barbell)
4 Sets
8-12 Reps
@8-9
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@9-10
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@8.5-9
6
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@8.5-9
7
Cardio (LISS)
1 Set
15-30 mins
@7-7.5
Day 4
1
Cardio (LISS)
1 Set
15 mins
@6-6.5
2
Deadlift (Barbell)
4 Sets
6-10 Reps
@8.5-9.5
3
Single Arm Row (Cable)
4 Sets
10-15 Reps
@8.5-9.5
4
Preacher Curl (Machine)
4 Sets
10-15 Reps
@8-9
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
@8-9
6
Lat Pulldown (Close Grip)
1 Set
10-15 Reps
@8-9
7
Cardio (LISS)
1 Set
15-30 mins
@7-7.5
Day 5
1
Cardio (LISS)
1 Set
15 mins
@6-6.5
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
@8.5-9.5
3
Calf Raise (Machine)
4 Sets
12-15 Reps
@8.5
4
Leg Extension
4 Sets
10-15 Reps
@8.5-9.5
5
Lying Leg Curl
1 Set
10-15 Reps
@8.5-9.5
6
Hip Adductor (Machine)
3 Sets
12-20 Reps
@8-9
7
Oblique Crunch
3 Sets
8-15 Reps
@9
8
Hanging Leg Raise
3 Sets
8-15 Reps
@9
9
Cardio (LISS)
1 Set
15-30 mins
@7-7.5