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Saiyan Training Protocol - PPLUL Powerbuilding

by Attila B.

Program Description

The saiyan training protocol is designed with a lifter in mind who wants to focus on their strenght, muscle and performance metrics. The strenght base is covered with the first 3 days of the program. The main and secondary lifts get a linear progression from ~60% to ~90%. Each week we should raise about 1-3% of our lifts for our top sets. The backdowns should be based on the RPE of our main lift. This could be about -10% to -20% taken off our main lifts based ln performance. The backdowns should be close to our top sets in rep count. The accessories were chosen to get a strong upper back, traps, and shoulders, basically a yoke focused program. This is inspired from the saiyans and olympic lifters physique which in my opinion are closely resembed by each other. In the excercise seleciton you can see the inspiration from oly lifting - upright rows, presses, rdls, weighted calisthenics. Every rep should have a slow, controlled descent with an explosive concentric. Skill mastery is crucial you aren't just swinging weight, you are wielding it with purpase.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 24, 2025 12:24
  • Last Edited
    Sep 24, 2025 04:36

Summary

Unleash your inner warrior with the Saiyan Training Protocol - PPLUL Powerbuilding program! Over 12 weeks, this structured 5-day split focuses on building raw strength and muscle through a blend of push, pull, and leg workouts. Each session is designed to challenge you with progressive overload, featuring key lifts like the Deadlift, Bench Press, and Weighted Pull-Ups, ensuring you push your limits and achieve new personal records. Equip yourself with the tools for strength and hypertrophy in a full gym environment and watch your physique transform!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.8%
Hamstrings
10.6%
Triceps
10.6%
Glutes
8.3%
Upper Back
8.1%
Quadriceps
7.8%
Chest
7.7%
Biceps
6.6%
Lats
6.3%
Lower Back
5.4%
Middle Delts
5.3%
Abs
5.1%
Calves
4.3%
Rear Delts
1.3%
Forearms
1%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1-12 reps
RPE 7-9
2
Pull-Up (Weighted)
3
1-12 reps
RPE 7-9
3
Kroc Row
3
8-12 reps
RPE 8
4
Shrug (Barbell)
1
50+ reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Hammer Curl
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1-12 reps
RPE 7-9
2
Dip (Weighted)
3
1-12 reps
RPE 7-9
3
High Incline Press
3
6-8 reps
RPE 8
4
Upright Row (Barbell)
1
50+ reps
RPE 10
5
Front Raise
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
1-12 reps
RPE 7-9
3
Sissy Squat (Weighted)
1
50+ reps
RPE 10
4
Seated Hamstring Curl
1
50+ reps
RPE 10
5A
Standing Calf Raise
3
8-12 reps
RPE 8
5B
Decline Sit Up (Weighted)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
4-8 reps
RPE 7-9
3
Tricep Dip (Bodyweight)
1
50+ reps
RPE 10
4
Chin-Up (Bodyweight)
1
50+ reps
RPE 10
5
Shoulder Press (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
7
Reverse Pec Deck
1
50+ reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
50+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 7-9
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Pendulum Squat
3
8-12 reps
RPE 7-9
4
Leg Extension
1
50+ reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 8
6
Hanging Leg Raise
1
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
1-12 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
1-12 Reps
@7-9
3
Kroc Row
3 Sets
8-12 Reps
@8
4
Shrug (Barbell)
1 Set
50+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
6
Hammer Curl
3 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
1-12 Reps
@7-9
2
Dip (Weighted)
3 Sets
1-12 Reps
@7-9
3
High Incline Press
3 Sets
6-8 Reps
@8
4
Upright Row (Barbell)
1 Set
50+ Reps
@10
5
Front Raise
3 Sets
12-15 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
1-12 Reps
@7-9
2
Romanian Deadlift (Barbell)
3 Sets
1-12 Reps
@7-9
3
Sissy Squat (Weighted)
1 Set
50+ Reps
@10
4
Seated Hamstring Curl
1 Set
50+ Reps
@10
5A
Standing Calf Raise
3 Sets
8-12 Reps
@8
5B
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@7-9
2
Chest Supported Row (Machine)
3 Sets
4-8 Reps
@7-9
3
Tricep Dip (Bodyweight)
1 Set
50+ Reps
@10
4
Chin-Up (Bodyweight)
1 Set
50+ Reps
@10
5
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
7
Reverse Pec Deck
1 Set
50+ Reps
@10
8
Reverse Bicep Curl (EZ Bar)
1 Set
50+ Reps
@10
Day 5
1
Good Morning
3 Sets
8-12 Reps
@7-9
2
Hamstring Curl
3 Sets
8-12 Reps
@8
3
Pendulum Squat
3 Sets
8-12 Reps
@7-9
4
Leg Extension
1 Set
50+ Reps
@10
5
Standing Calf Raise
3 Sets
8-12 Reps
@8
6
Hanging Leg Raise
1 Set
8-12 Reps
@8