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UL PPLA

by Benjamin S.
1 athletes joined
4.0
(1 rating)

Program Description

Novice to intermediate made for strength and hypertrophy. Every 4-6 weeks you do a pyramid up to 90 percent 1rm on squat, bench, and deadlift. The last day is an optional arm day for if you need more work on arms. If you need any more of another muscle that needs worked on you can add more to the day you work it. You could superset lifts for time if you need to and you could also swap out any for another that works the same muscle part.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 06, 2025 07:39
  • Last Edited
    Aug 30, 2025 09:13

Summary

The UL PPLA program is a comprehensive 10-week training regimen designed for serious lifters, featuring six workout days per week. This program focuses on building strength and muscle across all major leg muscle groups through a combination of barbell and machine exercises, including squats, leg curls, and Romanian deadlifts. Each session is meticulously crafted to challenge your limits with high-intensity sets, ensuring you make significant gains in power and endurance. Get ready to transform your lower body and achieve your fitness goals with this structured and effective plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Biceps
9.4%
Quadriceps
8.4%
Upper Back
8.3%
Front Delts
7.9%
Hamstrings
7.8%
Middle Delts
7.6%
Forearms
7%
Chest
6.7%
Lats
6%
Glutes
5.4%
Abs
5%
Rear Delts
3.8%
Calves
3.1%
Lower Back
1.6%
Adductors
1.2%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
8-10 reps
6-8 reps
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
3
8-10 reps
6-8 reps
RPE 9.5
RPE 10
3
Lat Pulldown
1
2
1
6-12 reps
6-12 reps
8-15 reps
RPE 9.5
RPE 10
RPE 10
4
Dip (Weighted)
2
6-10 reps
RPE 9.5
5
Hammer Curl
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
8-15 reps
8-15 reps
RPE 9.5
RPE 10
7
Lateral Raise (Dumbbell)
1
4
8-15 reps
6-12 reps
RPE 9.5
RPE 9.5
8
Incline Curl (Dumbbell)
2
6-12 reps
RPE 9.5
9
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 10
2
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Deadlift (Barbell)
1
2
6-8 reps
4-6 reps
RPE 8
RPE 9
4
Deficit Deadlift (Barbell)
2
8-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
6
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
7
Cable Crunch
1
3
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
6-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
1
1
1
4-6 reps
4-6 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
3
Skull Crusher (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 9.5
5
Chest Fly (Cable)
3
8-15 reps
RPE 9.5
6
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9.5
7
Behind The Back Lateral Raise (Cable)
3
8-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
8-15 reps
RPE 9.5
3
Preacher Curl (EZ Bar)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
3
1
6-12 reps
8-15 reps
RPE 9.5
RPE 10
5
Hammer Curl
3
8-15 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7A
Wrist Curls
3
8-15 reps
RPE 9.5
7B
Reverse Wrist Curl (Dumbbell)
3
6-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 9.5
2
Squat (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 9
RPE 9.5
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8-12 reps
6-12 reps
RPE 9
RPE 9.5
4
Leg Press (45 Degrees)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
5
Leg Extension
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
6
Calf Raise (Leg Press)
1
2
8-15 reps
8-15 reps
RPE 9
RPE 9.5
7
Hanging Leg Raise
1
3
6-15 reps
6-15 reps
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
6-10 reps
RPE 9
RPE 9.5
2
Behind The Back Lateral Raise (Cable)
2
8-15 reps
RPE 9.5
3
Bicep Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 10
4
Incline Curl (Dumbbell)
2
1
6-10 reps
8-15 reps
RPE 9.5
RPE 9.5
5
JM Press (Smith Machine)
1
1
1
8-15 reps
6-10 reps
6-10 reps
RPE 9
RPE 9.5
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-15 reps
RPE 9.5
7A
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 9.5
7B
Wrist Curls
3
6-12 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 5
1
Leg Curl
3 Sets
8-15 Reps
@9.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
4-8 Reps
4-8 Reps
@9
@9.5
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
6-12 Reps
@9
@9.5
4
Leg Press (45 Degrees)
2 Sets
1 Set
6-10 Reps
8-15 Reps
@9.5
@10
5
Leg Extension
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9.5
6
Calf Raise (Leg Press)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9.5
7
Hanging Leg Raise
1 Set
3 Sets
6-15 Reps
6-15 Reps
@9
@9.5
Day 2
1
Leg Curl
3 Sets
8-15 Reps
@10
2
Squat (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
3
Deadlift (Barbell)
1 Set
2 Sets
6-8 Reps
4-6 Reps
@8
@9
4
Deficit Deadlift (Barbell)
2 Sets
8-12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
6
Standing Calf Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
7
Cable Crunch
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9.5
@10
Day 6
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
6-10 Reps
@9
@9.5
2
Behind The Back Lateral Raise (Cable)
2 Sets
8-15 Reps
@9.5
3
Bicep Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-15 Reps
@9.5
@10
4
Incline Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-15 Reps
@9.5
@9.5
5
JM Press (Smith Machine)
1 Set
1 Set
1 Set
8-15 Reps
6-10 Reps
6-10 Reps
@9
@9.5
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8-15 Reps
@9.5
7A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@9.5
7B
Wrist Curls
3 Sets
6-12 Reps
@9.5
Day 4
1
Seated Wide-Grip Row (Cable)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@10
2
Seated Row (Cable)
2 Sets
8-15 Reps
@9.5
3
Preacher Curl (EZ Bar)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@9.5
4
Single Arm High Row (Cable)
3 Sets
1 Set
6-12 Reps
8-15 Reps
@9.5
@10
5
Hammer Curl
3 Sets
8-15 Reps
@9.5
6
Rear Delt Fly (Cable)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9
@9.5
7A
Wrist Curls
3 Sets
8-15 Reps
@9.5
7B
Reverse Wrist Curl (Dumbbell)
3 Sets
6-12 Reps
@9.5
Day 1
1
Barbell Row
1 Set
2 Sets
8-10 Reps
6-8 Reps
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
6-8 Reps
@9.5
@10
3
Lat Pulldown
1 Set
2 Sets
1 Set
6-12 Reps
6-12 Reps
8-15 Reps
@9.5
@10
@10
4
Dip (Weighted)
2 Sets
6-10 Reps
@9.5
5
Hammer Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8-15 Reps
8-15 Reps
@9.5
@10
7
Lateral Raise (Dumbbell)
1 Set
4 Sets
8-15 Reps
6-12 Reps
@9.5
@9.5
8
Incline Curl (Dumbbell)
2 Sets
6-12 Reps
@9.5
9
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
6-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
6-10 Reps
@9
@9.5
@10
3
Skull Crusher (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@9.5
5
Chest Fly (Cable)
3 Sets
8-15 Reps
@9.5
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@9.5
7
Behind The Back Lateral Raise (Cable)
3 Sets
8-15 Reps
@9.5