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BoostcampPNG

Pull/Push/Legs (1)

by Димитър Радев

Program Description

Off season, it can be used in contest prep

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2026 12:19
  • Last Edited
    Jan 31, 2026 12:22
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.2%
Lats
14.8%
Biceps
8.4%
Hamstrings
8.4%
Front Delts
7.7%
Triceps
6.7%
Chest
6.3%
Quadriceps
6.3%
Glutes
6.3%
Middle Delts
5.3%
Abs
4%
Rear Delts
3.2%
Calves
2.1%
Forearms
1.1%
Adductors
1.1%
Abductors
1.1%
Lower Back
1.1%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 10
2
Barbell Row
3
8-10 reps
RPE 10
3
Single Arm Row (Cable)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5A
Kelso Shrug
1
8-10 reps
RPE 10
5B
Upright Row (Barbell)
1
8-10 reps
RPE 10
6
Bicep Curl (Cable)
3
8-10 reps
RPE 10
7
Single Arm Rear Delt Fly (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 9
5
Deficit Push Up
1
-
-
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
10-12 reps
RPE 8
5
Chest Fly (Cable)
2
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 9
5
Deficit Push Up
1
-
-
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
10-12 reps
RPE 8
5
Chest Fly (Cable)
2
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
10-12 reps
RPE 8
5
Chest Fly (Cable)
2
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 9
5
Deficit Push Up
1
-
-
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
10-12 reps
RPE 8
5
Chest Fly (Cable)
2
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 9
5
Deficit Push Up
1
-
-
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
10-12 reps
RPE 8
5
Chest Fly (Cable)
2
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 9
5
Deficit Push Up
1
-
-
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
10-12 reps
RPE 8
5
Chest Fly (Cable)
2
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 9
5
Deficit Push Up
1
-
-
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
10-12 reps
RPE 8
5
Chest Fly (Cable)
2
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 9
5
Deficit Push Up
1
-
-
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
2
Seated Military Press (Smith Machine)
3
6-10 reps
RPE 10
3
Incline Chest Press (Machine)
2
10-12 reps
RPE 8
4
Dip (Weighted)
2
10-12 reps
RPE 8
5
Chest Fly (Cable)
2
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
6-10 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
2
Chest Fly (Cable)
2
12-15 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 9
5
Deficit Push Up
1
-
-
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 8
8
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 7
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
8-10 reps
RPE 8
2
T-Bar Row
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
10-12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 8
5
Standing Pullover (Cable)
2
12-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10-12 reps
RPE 8
2
Leg Extension
3
10-12 reps
RPE 8
3
Squat (Smith Machine)
3
8-10 reps
RPE 9
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 9
5
Stiff Leg Deadlift
3
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Leg Raise (Captain's Chair)
2
15-20 reps
-
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@10
2
Barbell Row
3 Sets
8-10 Reps
@10
3
Single Arm Row (Cable)
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
10-12 Reps
@9
5A
Kelso Shrug
1 Set
8-10 Reps
@10
5B
Upright Row (Barbell)
1 Set
8-10 Reps
@10
6
Bicep Curl (Cable)
3 Sets
8-10 Reps
@10
7
Single Arm Rear Delt Fly (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
2
Chest Fly (Cable)
2 Sets
12-15 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
4
Chest Press (Machine)
2 Sets
8-12 Reps
@9
5
Deficit Push Up
1 Set
-
-
6
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9
7
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@8
8
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@7
Day 3
No exercises added to this day
Day 4
1
Single Arm Row (Cable)
3 Sets
8-10 Reps
@8
2
T-Bar Row
2 Sets
6-8 Reps
@10
3
Lat Pulldown (Single Arm)
2 Sets
10-12 Reps
@8
4
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@8
5
Standing Pullover (Cable)
2 Sets
12-15 Reps
@6
Day 5
1
Seated Hamstring Curl
3 Sets
10-12 Reps
@8
2
Leg Extension
3 Sets
10-12 Reps
@8
3
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
6
Calf Raise (Leg Press)
3 Sets
15-20 Reps
-
7
Leg Raise (Captain's Chair)
2 Sets
15-20 Reps
-
Day 6
No exercises added to this day