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BoostcampPNG

Lif, laf, lift - 6 day PPL

by Cam
2 athletes joined

Program Description

Get swole to use ya pole

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 11, 2024 10:49
  • Last Edited
    Jun 18, 2025 11:40

Summary

Unleash your potential with the "Lif, laf, lift - 6 day PPL" program, a comprehensive 10-week journey designed for serious lifters. This six-day split focuses on push, pull, and leg workouts, ensuring balanced muscle development and strength gains. Each session features a mix of machine, dumbbell, and bodyweight exercises, meticulously crafted to challenge your limits and promote hypertrophy. Get ready to transform your physique and elevate your performance with targeted training that fits into your busy schedule!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Pendulum Squat
3
8 reps
RPE 10
6
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
10 reps
RPE 8
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Pendulum Squat
3
8 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
2
Squat (Barbell)
3
6 reps
RPE 8
4A
Leg Extension
3
20 reps
RPE 8
4B
Leg Press
3
20 reps
RPE 8
5A
Seated Hamstring Curl
3
20 reps
RPE 8
5B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
2A
Leg Extension
3
20 reps
RPE 8
2B
Leg Press
3
20 reps
RPE 8
3A
Seated Hamstring Curl
3
20 reps
RPE 8
3B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
4
Pendulum Squat
3
15 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
-
5
Overhead Tricep Extension (Cable)
3
6 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 8
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8 reps
RPE 8
2
Chin-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
10 reps
RPE 8
4
Chin-Up (Bodyweight)
1
-
5
Single Arm Iso Row
3
6 reps
RPE 10
6
Chin-Up (Bodyweight)
1
-
7
Face Pull
3
15 reps
RPE 8
8
Chin-Up (Bodyweight)
1
-
9
Hammer Curl
3
6 reps
RPE 10
10
Chin-Up (Bodyweight)
1
-
11
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 9
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
-
3
Leg Extension
3
10 reps
RPE 8
4
Seated Hamstring Curl
3
10 reps
RPE 8
5
Pendulum Squat
3
8 reps
RPE 10
6
Standing Calf Raise
3
10 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Shoulder Press (Machine)
1
6 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
6
Lateral Raise (Cable)
3
6 reps
RPE 8
Day 11
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
1
5 reps
-
3
Lat Pulldown
3
15 reps
RPE 8
4
Pull-Up (Bodyweight)
1
5 reps
-
5
Bent Over Row (Barbell)
3
6 reps
RPE 10
6
Pull-Up (Bodyweight)
1
5 reps
-
7
Hammer Curl
3
15 reps
RPE 8
8
Pull-Up (Bodyweight)
1
5 reps
-
9
Preacher Curl (Barbell)
3
6 reps
RPE 10
10
Bicep Curl (Cable)
1
10 reps
RPE 8
Day 12
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
3A
Leg Extension
3
20 reps
RPE 8
3B
Leg Press
3
20 reps
RPE 8
4A
Seated Hamstring Curl
3
20 reps
RPE 8
4B
Stiff Leg Deadlift (Dumbbell)
3
20 reps
RPE 8
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Hip Thrust (Barbell)
3
15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
6 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
5 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Chin-Up (Bodyweight)
1 Set
-
5
Single Arm Iso Row
3 Sets
6 Reps
@10
6
Chin-Up (Bodyweight)
1 Set
-
7
Face Pull
3 Sets
15 Reps
@8
8
Chin-Up (Bodyweight)
1 Set
-
9
Hammer Curl
3 Sets
6 Reps
@10
10
Chin-Up (Bodyweight)
1 Set
-
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@10
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Shoulder Press (Machine)
1 Set
6 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
6
Lateral Raise (Cable)
3 Sets
6 Reps
@8
Day 5
1
Seated Row (Cable)
3 Sets
10 Reps
@8
2
Pull-Up (Bodyweight)
1 Set
5 Reps
-
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
5 Reps
-
5
Bent Over Row (Barbell)
3 Sets
6 Reps
@10
6
Pull-Up (Bodyweight)
1 Set
5 Reps
-
7
Hammer Curl
3 Sets
15 Reps
@8
8
Pull-Up (Bodyweight)
1 Set
5 Reps
-
9
Preacher Curl (Barbell)
3 Sets
6 Reps
@10
10
Bicep Curl (Cable)
1 Set
10 Reps
@8
Day 3
1
Hack Squat
3 Sets
8 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
-
3
Leg Extension
3 Sets
10 Reps
@8
4
Seated Hamstring Curl
3 Sets
10 Reps
@8
5
Pendulum Squat
3 Sets
8 Reps
@10
6
Standing Calf Raise
3 Sets
10 Reps
@10
Day 6
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
2
Squat (Barbell)
3 Sets
6 Reps
@8
4A
Leg Extension
3 Sets
20 Reps
@8
4B
Leg Press
3 Sets
20 Reps
@8
5A
Seated Hamstring Curl
3 Sets
20 Reps
@8
5B
Stiff Leg Deadlift (Dumbbell)
3 Sets
20 Reps
@8
6
Hip Thrust (Barbell)
3 Sets
15 Reps
@8