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Max Intensity PPL/UL

by Charlie W.
5 athletes joined

Program Description

PPl/UL weekly based hypertrophy that mixes the two programs to attempt to address drawbacks of both (overdeveloped top or bottom) Assumes a weekly split with rest days on Thursday and Sunday. Lots of high intensity techniques but with plenty of time for affected muscle groups to rest before use again. Day 1 - Pull Day 2 - Push Day 3 - Legs Day 4 - Upper Day 5 - Lower

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 10, 2024 09:14
  • Last Edited
    Jun 18, 2025 08:51

Summary

Unleash your potential with the Max Intensity PPL/UL program, a comprehensive 12-week training plan designed for serious lifters. This 5-day split combines push, pull, and leg workouts to maximize strength and muscle gains through high-intensity training techniques. Each session is meticulously crafted to challenge your limits, featuring compound and isolation exercises that target every muscle group. Get ready to elevate your performance and achieve the physique you’ve always wanted!
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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
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Single Arm High Row (Cable)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
10-15 reps
RPE 10
5
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
6
Reverse Pec Deck
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
9
Hammer Curl
3
6-10 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Single Arm High Row (Cable)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
10-15 reps
RPE 10
5
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
6
Reverse Pec Deck
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
9
Hammer Curl
3
6-10 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Single Arm High Row (Cable)
3
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
10-15 reps
RPE 10
5
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
6
Reverse Pec Deck
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
9
Hammer Curl
3
6-10 reps
RPE 10
10
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 7-9
2
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-9
3
Single Arm High Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
1
10-15 reps
RPE 8
5
Rear Delt Row
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 8-10
6
Reverse Pec Deck
3
6-10 reps
RPE 8
7
Bicep Curl (Cable)
3
10-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
9
Hammer Curl
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 10-10
2
Rear Delt Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Barbell Row
3
8-12 reps
RPE 7-9
4
Face Pull
2
1
12-18 reps
12-18 reps
RPE 8-9
RPE 9-10
5
Meadow Row
2
10-15 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
7
Hammer Curl
3
6-10 reps
RPE 7-9
8
Reverse Bicep Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
9
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30-60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Front Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Front Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Front Raise
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 8
5B
Cable Crunch
3
8-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-9
2
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3
Lateral Raise (Cable)
3
8-12 reps
RPE 10
4
Pec Fly (Dumbbell)
3
10-15 reps
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-18 reps
RPE 10
5B
Cable Crunch
1
2
8-12 reps
8-12 reps
RPE 9
RPE 9.5
6
Pec Deck (Machine)
1
12-20 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Front Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 9
3
Sissy Squat
2
AMRAP
RPE 10
4
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
10-15 reps
15-20 reps
10-15 reps
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 9
3
Sissy Squat
2
AMRAP
RPE 10
4
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
10-15 reps
15-20 reps
10-15 reps
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Leg Press
3
8-12 reps
RPE 9
3
Sissy Squat
2
AMRAP
RPE 10
4
Leg Extension
1
2
12-20 reps
12-20 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
10-15 reps
15-20 reps
10-15 reps
RPE 9
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
2
Leg Press
3
8-12 reps
RPE 8
3
Leg Extension
3
12-20 reps
RPE 9
4
Standing Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 7-9
2
Glute Bridge (Barbell)
2
10-15 reps
RPE 10
3
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7-9
RPE 9-10
4
Leg Press
3
10-15 reps
RPE 7-9
5
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6A
Sissy Squat
2
AMRAP
RPE 10
6B
Leg Extension
2
12-18 reps
RPE 10
7
Standing Calf Raise
4
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2
Front Raise
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
1
10-18 reps
10-18 reps
RPE 7-9
RPE 9-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl
2
8-12 reps
RPE 10
6C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
6D
Bicep Curl (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
7
Cable Crunch
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2
Front Raise
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
1
10-18 reps
10-18 reps
RPE 7-9
RPE 9-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl
2
8-12 reps
RPE 10
6C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
6D
Bicep Curl (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
7
Cable Crunch
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
2
2
10-15 reps
10-15 reps
RPE 9
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2
Front Raise
1
10-15 reps
RPE 10
3
Lateral Raise (Cable)
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
2
1
10-18 reps
10-18 reps
RPE 7-9
RPE 9-10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6B
Hammer Curl
2
8-12 reps
RPE 10
6C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
6D
Bicep Curl (Cable)
2
1
12-18 reps
12-18 reps
RPE 8-10
RPE 10-10
7
Cable Crunch
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
10-15 reps
RPE 8
1B
Reverse Pec Deck
3
10-15 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
2
1
10-18 reps
10-18 reps
RPE 7-8
RPE 7-9
3
Lateral Raise (Cable)
3
8-12 reps
RPE 8
4A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
4B
Hammer Curl
2
8-12 reps
RPE 8
4C
Tricep Pushdown (Cable)
3
12-18 reps
RPE 8
4D
Bicep Curl (Cable)
3
12-18 reps
RPE 8
5
Cable Crunch
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
8-12 reps
RPE 10
2
Lateral Raise (Cable)
1
10-15 reps
RPE 10
3
Front Raise
1
10-15 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 10
6
Seated Row (Cable)
2
10-15 reps
RPE 10
7A
Overhead Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
7B
Reverse Bicep Curl (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7C
Tricep Pushdown (Cable)
2
1
12-18 reps
12-18 reps
RPE 9.5
RPE 10
7D
Bicep Curl (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
10-15 reps
RPE 9
4
Good Morning
2
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
2
6-10 reps
RPE 8-10
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Jump Squat
2
10-15 reps
RPE 10
8
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
10-15 reps
RPE 9
4
Good Morning
2
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
2
6-10 reps
RPE 8-10
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Jump Squat
2
10-15 reps
RPE 10
8
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
10-15 reps
RPE 9
4
Good Morning
2
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
2
6-10 reps
RPE 8-10
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Jump Squat
2
10-15 reps
RPE 10
8
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Glute Kickback (Cable)
2
10-15 reps
RPE 8
4
Good Morning
2
8-12 reps
RPE 7-8
5
Reverse Lunge (Barbell)
2
6-10 reps
RPE 8
6
Leg Curl
3
12-20 reps
RPE 8
7
Seated Calf Raise
3
8-13 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7-9
3
Glute Kickback (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Good Morning
3
8-12 reps
RPE 7-9
5
Reverse Lunge (Barbell)
3
6-10 reps
RPE 8-9
6
Leg Curl
2
1
12-20 reps
8-12 reps
RPE 10
RPE 10
7
Seated Calf Raise
3
8-13 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@7-9
2
Seated Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-9
3
Single Arm High Row (Cable)
3 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
10-15 Reps
@10
5
Rear Delt Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@8-10
6
Reverse Pec Deck
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
8
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
9
Hammer Curl
3 Sets
6-10 Reps
@10
10
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@9.5
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
4
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-18 Reps
@10
5B
Cable Crunch
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Front Raise
1 Set
8-12 Reps
@10
Day 3
1
Front Squat (Barbell)
3 Sets
6-10 Reps
@7-9
2
Leg Press
3 Sets
8-12 Reps
@9
3
Sissy Squat
2 Sets
AMRAP
@10
4
Leg Extension
1 Set
2 Sets
12-20 Reps
12-20 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
10-15 Reps
15-20 Reps
10-15 Reps
@9
@10
@10
Day 4
1A
Pec Deck (Machine)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@9
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2
Front Raise
1 Set
10-15 Reps
@10
3
Lateral Raise (Cable)
1 Set
10-15 Reps
@10
4
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
10-18 Reps
10-18 Reps
@7-9
@9-10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6A
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6B
Hammer Curl
2 Sets
8-12 Reps
@10
6C
Tricep Pushdown (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
6D
Bicep Curl (Cable)
2 Sets
1 Set
12-18 Reps
12-18 Reps
@8-10
@10-10
7
Cable Crunch
2 Sets
8-12 Reps
@9.5
Day 5
1
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
3
Glute Kickback (Cable)
2 Sets
10-15 Reps
@9
4
Good Morning
2 Sets
8-12 Reps
@7-9
5
Reverse Lunge (Barbell)
2 Sets
6-10 Reps
@8-10
6
Leg Curl
2 Sets
1 Set
12-20 Reps
8-12 Reps
@10
@10
7
Jump Squat
2 Sets
10-15 Reps
@10
8
Seated Calf Raise
3 Sets
8-13 Reps
@10