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Push Pull Legs A & B | Gym Workout Plan

by Çağdaş Metin

Program Description

This Push Pull Legs (PPL) workout routine is designed specifically for beginner men starting their gym fitness journey. The program follows a simple yet effective structure: 3 days of PPL A → 1 rest day → 3 days of PPL B → 1 rest day By rotating between PPL A and PPL B sessions, you will train your entire body for a week. Each day introduces different exercises, allowing your body to adapt to a wide range of movement patterns and helping you become familiar with all the major gym machines and equipment. Whether you're looking to build a solid foundation, improve your form, or gain confidence in the gym, this routine is the perfect starting point.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 01, 2025 12:07
  • Last Edited
    May 06, 2025 07:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Incline Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Chest Fly (Cable)
3
10 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
4
Lying Leg Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
10 reps
10 reps
10 reps
RPE 5
RPE 6
RPE 7
2
Lateral Raise (Cable)
3
10 reps
RPE 7
3
Bench Press (Smith Machine)
1
1
3
10 reps
5 reps
5 reps
RPE 4
RPE 6
RPE 7
4
Pec Deck (Machine)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Rear Delt Fly (Cable)
3
15 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
6 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3
8 reps
8 reps
RPE 4
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Leg Extension
3
10 reps
RPE 7
4
Hamstring Curl
3
10 reps
RPE 7
5
Hip Thrust (Bodyweight)
3
10-15 reps
RPE 10
6
Lying Leg Raise
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@5
@6
@7
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
5 Reps
@4
@6
@7
4
Chest Fly (Cable)
3 Sets
10 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Face Pull
3 Sets
15 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
High Bar Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@4
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
4
Lying Leg Curl
3 Sets
10 Reps
@7
5
Hip Thrust (Bodyweight)
3 Sets
10-15 Reps
@10
6
Lying Leg Raise
3 Sets
15 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
@5
@6
@7
2
Lateral Raise (Cable)
3 Sets
10 Reps
@7
3
Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
10 Reps
5 Reps
5 Reps
@4
@6
@7
4
Pec Deck (Machine)
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
Day 5
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@10
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 6
1
High Bar Squat (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@4
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Leg Extension
3 Sets
10 Reps
@7
4
Hamstring Curl
3 Sets
10 Reps
@7
5
Hip Thrust (Bodyweight)
3 Sets
10-15 Reps
@10
6
Lying Leg Raise
3 Sets
15 Reps
@10