Program Description
Program made for intermediate/advanced lifters. You should stick to a full body routine if you're still in the novice zone. This program is designed to focus on my personal weakpoint so feel free to adjust however you want. This is a 10day split, so make sure to follow this split: • Push • Pull • Rest • Legs • Rest • Push ...
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJul 31, 2024 05:14
- Last EditedJun 18, 2025 10:03
Summary
Embark on a transformative 12-week journey with the Silver Era PPL program, designed for dedicated lifters ready to elevate their strength and physique. This 6-day-a-week regimen combines push, pull, and leg workouts, utilizing a variety of equipment to target all major muscle groups. Expect to engage in high-intensity exercises like weighted dips, barbell squats, and chin-ups, ensuring a comprehensive approach to building muscle and enhancing endurance. Get ready to push your limits and achieve your fitness goals with structured workouts that challenge and inspire!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press
3
6-8 reps
RPE 9
2
High Incline Press
3
8-10 reps
RPE 9
3
Chest Press (Machine)
3
8-10 reps
RPE 9
4
Pec Deck (Machine)
3
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
6-8 reps
RPE 9
5B
Front Raise
3
6-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
4-6 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
8-10 reps
RPE 9
3
High Row
3
8-10 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8-10 reps
RPE 9
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
6A
Concentration Curl
3
6-8 reps
RPE 9
6B
Wrist Curls
3
6-8 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
4-6 reps
RPE 9
2
Squat (Barbell)
1
15-20 reps
50%
3
Lying Leg Curl
3
10-12 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Hip Abductor (Machine)
2
20-30 reps
RPE 9
6
Hip Adductor (Machine)
2
12-15 reps
RPE 9
7
Seated Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
5
4-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
8-10 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
JM Press (Smith Machine)
3
6-8 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10-20 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
12-20 reps
RPE 9
3
Chin-Up (Bodyweight)
4
AMRAP
RPE 9
4A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Hammer Curl
3
6-10 reps
RPE 9
5A
Standing Pullover (Cable)
1
AMRAP
RPE 9
5B
Face Pull
1
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12-15 reps
RPE 9
2
Rack Pull (Barbell)
2
3 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
4-6 reps
RPE 8
4
Shrug (Barbell)
6
4 reps
RPE 9
5A
Step-Up (Weighted)
3
8-10 reps
RPE 9
5B
Calf Raise (Bodyweight)
3
15-20 reps
RPE 9
6
Seated Hamstring Curl
3
8-10 reps
RPE 9
7
Reverse Nordic Curl
3
15-20 reps
RPE 9
8
Squat (Smith Machine)
1
15-20 reps
RPE 9
9
Hip Abductor (Machine)
2
20-30 reps
RPE 9
10
Hip Adductor (Machine)
2
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 4
1
Dip (Weighted)5 Sets
4-6 Reps
@9
2
Incline Bench Press (Smith Machine)3 Sets
8-10 Reps
@9
3
Lateral Raise (Cable)3 Sets
10-12 Reps
@9
4
JM Press (Smith Machine)3 Sets
6-8 Reps
@9
5
Tricep Pushdown (Cable)3 Sets
10-12 Reps
@9
Day 5
1
Bent Over Row (Barbell)4 Sets
10-20 Reps
@9
2
Bent Over Row (Dumbbell)4 Sets
12-20 Reps
@9
3
Chin-Up (Bodyweight)4 Sets
AMRAP
@9
4A
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
4B
Hammer Curl3 Sets
6-10 Reps
@9
5A
Standing Pullover (Cable)1 Set
AMRAP
@9
5B
Face Pull1 Set
AMRAP
@9
Day 3
1
Front Squat (Barbell)5 Sets
4-6 Reps
@9
2
Squat (Barbell)1 Set
15-20 Reps
50%
3
Lying Leg Curl3 Sets
10-12 Reps
@9
4
Leg Extension3 Sets
10-12 Reps
@9
5
Hip Abductor (Machine)2 Sets
20-30 Reps
@9
6
Hip Adductor (Machine)2 Sets
12-15 Reps
@9
7
Seated Calf Raise3 Sets
15-20 Reps
@9
Day 6
1
Lateral Raise (Cable)3 Sets
12-15 Reps
@9
2
Rack Pull (Barbell)2 Sets
3 Reps
@8
3
Romanian Deadlift (Barbell)1 Set
4-6 Reps
@8
4
Shrug (Barbell)6 Sets
4 Reps
@9
5A
Step-Up (Weighted)3 Sets
8-10 Reps
@9
5B
Calf Raise (Bodyweight)3 Sets
15-20 Reps
@9
6
Seated Hamstring Curl3 Sets
8-10 Reps
@9
7
Reverse Nordic Curl3 Sets
15-20 Reps
@9
8
Squat (Smith Machine)1 Set
15-20 Reps
@9
9
Hip Abductor (Machine)2 Sets
20-30 Reps
@9
10
Hip Adductor (Machine)2 Sets
12-15 Reps
@9
Day 1
1
Flat Chest Press3 Sets
6-8 Reps
@9
2
High Incline Press3 Sets
8-10 Reps
@9
3
Chest Press (Machine)3 Sets
8-10 Reps
@9
4
Pec Deck (Machine)3 Sets
6-8 Reps
@9
5A
Lateral Raise (Dumbbell)3 Sets
6-8 Reps
@9
5B
Front Raise3 Sets
6-8 Reps
@9
6
Single Arm Tricep Extension (Cable)3 Sets
8-10 Reps
@9
Day 2
1
Chin-Up (Weighted)5 Sets
4-6 Reps
@9
2
Lat Pulldown (Single Arm)3 Sets
8-10 Reps
@9
3
High Row3 Sets
8-10 Reps
@9
4
Behind-the-Neck Lat Pulldown3 Sets
8-10 Reps
@9
5
Bent Over Row (Barbell)3 Sets
8-10 Reps
@9
6A
Concentration Curl3 Sets
6-8 Reps
@9
6B
Wrist Curls3 Sets
6-8 Reps
@9
7
Reverse Bicep Curl (EZ Bar)4 Sets
8-10 Reps
@9