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BoostcampPNG

Push Pull Legs

by Musa Zeshan
1 athletes joined

Program Description

To gain maximum muscle growth based on science.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2024 10:15
  • Last Edited
    Jun 18, 2025 10:37

Summary

Unleash your strength with the Push Pull Legs program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Committing to six days a week, you'll cycle through targeted push, pull, and leg workouts that maximize muscle engagement and promote balanced growth. Each session is carefully crafted with a mix of barbell, cable, and machine exercises to challenge your limits and enhance your performance. Get ready to build muscle, increase strength, and transform your physique with this structured approach tailored for everyday lifters.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Pec Deck (Machine)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Hammer Curl (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Machine Preacher Curl
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Seated Row (Cable)
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Chest Supported Barbell Rows
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
5 reps
4 reps
3 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 9.5
RPE 9.5
RPE 9.5
3
Reverse Pec Deck
1
1
1
12 reps
11 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
Squat (Barbell)
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Leg Press (45 Degrees)
1
1
1
9 reps
8 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Leg Extension
1
1
1
10 reps
9 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
2
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
3
Machine Preacher Curl
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
6
Chest Supported Barbell Rows
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
Day 3
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9.5
@9.5
@9.5
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9.5
@9.5
@9.5
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
@9.5
@9.5
@9.5
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9.5
@9.5
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
Day 5
1
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
2
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
3
Machine Preacher Curl
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
6
Chest Supported Barbell Rows
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
Day 6
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@9.5
@9.5
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@9.5
@9.5
@9.5
3
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@9.5
@9.5
@9.5
4
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9.5
@9.5
@9.5
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
@9.5
@9.5
@9.5
6
Leg Extension
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@9.5
@9.5
@9.5