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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.7%
Lats
13.1%
Triceps
8.6%
Biceps
8.5%
Quadriceps
8.2%
Hamstrings
6.5%
Front Delts
6.4%
Glutes
6.3%
Chest
6.2%
Middle Delts
4.4%
Calves
2.9%
Lower Back
2.6%
Adductors
2.4%
Forearms
2.2%
Abductors
2%
Abs
1.9%
Rear Delts
1.3%
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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