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BoostcampPNG

5 day UL/PPL Hybrid

by Jacob B.

Program Description

This program is purposed built for both strength training and hypertrophy while reducing ankle strain for those who suffer from lower body injuries. Modified exercises include trap bars, and seated variations to reduce ankle strain.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 03, 2025 07:57
  • Last Edited
    Oct 04, 2025 06:28
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Triceps
11%
Quadriceps
10.4%
Hamstrings
10.2%
Upper Back
8.4%
Chest
8.4%
Front Delts
7.4%
Lats
6.2%
Lower Back
5%
Middle Delts
4.8%
Biceps
4.5%
Rear Delts
3.4%
Adductors
2.3%
Abductors
2.3%
Abs
2.2%
Forearms
0.5%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
2
T-Bar Row
4
8-10 reps
RPE 7-8
3
Chest Press (Machine)
3
8-10 reps
RPE 8-9
4
Incline Cable Chest Press
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Seated Overhead Press (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Face Pull
3
12-15 reps
RPE 8-9
8
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
8-12 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
25 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
7
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
6
Bicep Curl (Barbell)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Hip Thrust (Machine)
4
12-15 reps
RPE 8-9
4
Lying Leg Curl
4
10-15 reps
RPE 8-9
5
Leg Extension
4
12-15 reps
RPE 7-8
6
Glute Kickback (Cable)
3
12-15 reps
RPE 8-9
7
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
8
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
9
Kettlebell Swing
3
25 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 4
1
Rack Pull (Barbell)
4 Sets
6-8 Reps
@7-8
2
Seated Row (Cable)
4 Sets
8-12 Reps
@7-8
3
Straight Arm Pulldown
4 Sets
10-12 Reps
@8-9
4
Single Arm Iso Row
3 Sets
10-12 Reps
@8-9
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8-9
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8-9
7
Hammer Curl (Cable)
3 Sets
12-15 Reps
@8-9
Day 2
1
Trap Bar Deadlift
4 Sets
8-12 Reps
@8-9
2
Hack Squat
4 Sets
8-12 Reps
@8-9
3
Hip Thrust (Machine)
4 Sets
8-12 Reps
@8-9
4
Lying Leg Curl
4 Sets
10-15 Reps
@7-8
5
Leg Extension
4 Sets
10-15 Reps
@7-8
6
Hip Adductor (Machine)
3 Sets
10-15 Reps
@7-8
7
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7-8
8
Kettlebell Swing
4 Sets
25 Reps
@7-8
Day 5
1
Romanian Deadlift (Trap Bar)
4 Sets
8-12 Reps
@8-9
2
Hack Squat
4 Sets
8-12 Reps
@8-9
3
Hip Thrust (Machine)
4 Sets
12-15 Reps
@8-9
4
Lying Leg Curl
4 Sets
10-15 Reps
@8-9
5
Leg Extension
4 Sets
12-15 Reps
@7-8
6
Glute Kickback (Cable)
3 Sets
12-15 Reps
@8-9
7
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8-9
8
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8-9
9
Kettlebell Swing
3 Sets
25 Reps
@8-9
Day 3
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@7-8
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
@8-9
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-9
5
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
@8-9
6
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@8-9
7
Seated Dip (Machine)
3 Sets
12-15 Reps
@8-9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7.5-8
@7-8
@8-9
2
T-Bar Row
4 Sets
8-10 Reps
@7-8
3
Chest Press (Machine)
3 Sets
8-10 Reps
@8-9
4
Incline Cable Chest Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@8.5-9
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8-9
6
Seated Overhead Press (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
7
Face Pull
3 Sets
12-15 Reps
@8-9
8
Seated Dip (Machine)
3 Sets
12-15 Reps
@8-9