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AthLeanX PPL

by Tyler P.

Program Description

The program is a six days per week pull, push legs split. The goal of this split is to maximize hypertrophy through overloading and a lot of volume. Every day is designed in the same kind of way. The first exercise is a heavy loading exercise with around 6 reps. The movements after that are designed to targets the muscles on each specific day. Further the workout, the more repetitions the exercises contains. The workout ends with a corrective/injury prevention exercise. On push and pull day you will train and superset the biceps and the triceps to get additional volume for the arms. The links to the videos: Pull: https://www.youtube.com/watch?v=IOl42YpK_Es&t=330s&pp=2AHKApACAQ%3D%3D Push: https://www.youtube.com/watch?v=HE45jVN7XKM Legs: https://www.youtube.com/watch?v=X6H4l9R3DnY

Program Overview

  • Level
    Intermediate
  • Goal
    Women's, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 12:24
  • Last Edited
    Mar 14, 2026 01:45

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.7%
Upper Back
10.1%
Triceps
8.9%
Hamstrings
8.3%
Lats
8.2%
Quadriceps
8%
Front Delts
7.2%
Chest
7.1%
Middle Delts
5.8%
Lower Back
5.4%
Calves
4.5%
Biceps
4.3%
Rear Delts
3.1%
Abs
3%
Adductors
2.1%
Olympic
1.1%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chest Supported Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7.5
3
Pullover (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 7.5
4
Dumbbell High Pull
2
1
10 reps
10 reps
RPE 7
RPE 7.5
5A
Chin-Up (Bodyweight)
3
AMRAP
RPE 8
5B
Overhead Tricep Extension (Cable)
1
2
10 reps
10 reps
RPE 7
RPE 6.5
6
Angels and Devils
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
-
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Kettlebell Gorilla Row
3
10 reps
-
4
Straight Arm Pulldown
3
12 reps
-
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
-
-
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
3
5 reps
RPE 7
2
Pull-Up (Weighted)
1
1
1
8 reps
7 reps
6 reps
RPE 7
RPE 7.5
RPE 8
3
Kettlebell Gorilla Row
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Straight Arm Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5A
Bicep Curl (EZ Bar)
1
1
1
8 reps
7 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
6 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 8
2
Cable Crossover
3
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
5A
Tricep Extension (Dumbbell)
3
AMRAP
RPE 9
5B
Waiter’s curl
3
10 reps
-
6
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
3
10 reps
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
3
8 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
6
Push Up
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
6 reps
5 reps
4 reps
RPE 6
RPE 6.5
RPE 7
2
Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
3
T-Bar Row
3
8 reps
RPE 7
4
Floor Chest Fly (Dumbbell)
1
-
5A
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
5B
Bicep Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
6
Push Up
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
5 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Reverse Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Single Leg Romanian Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Glute Bridge (Bodyweight)
3
AMRAP
RPE 8
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
7
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
6 reps
5 reps
4 reps
-
-
-
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
-
-
-
3
Reverse Lunge (Dumbbell)
3
10 reps
-
4
Single Leg Romanian Deadlift
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
5 reps
4 reps
4 reps
RPE 6.5
RPE 6.5
RPE 7
RPE 7.5
2
Hip Thrust (Machine)
1
1
1
10 reps
9 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
3
Reverse Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 7.5
4
Single Leg Romanian Deadlift
3
10 reps
RPE 6.5
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Seated Calf Raise
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
15 reps
RPE 7.5
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
3 Reps
@6
@6.5
@7
@7.5
@8
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@7.5
3
Pullover (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
4
Dumbbell High Pull
2 Sets
1 Set
10 Reps
10 Reps
@7
@7.5
5A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@8
5B
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@7
@6.5
6
Angels and Devils
3 Sets
15 Reps
@8
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6.5
@7
@8
2
Cable Crossover
3 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
5A
Tricep Extension (Dumbbell)
3 Sets
AMRAP
@9
5B
Waiter’s curl
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@7
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
4 Reps
@6.5
@7
@7.5
@8
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
4
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
5
Glute Bridge (Bodyweight)
3 Sets
AMRAP
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8