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BoostcampPNG

PPL 3-6 days a week

by Casey L.
4 athletes joined

Program Description

Size size size.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2025 09:45
  • Last Edited
    Jun 18, 2025 08:09

Summary

Unlock your strength potential with this 12-week PPL (Push, Pull, Legs) program designed for six days of training each week. You'll engage in a variety of compound and isolation exercises, including barbell bench presses, cable chest flies, and weighted dips, ensuring a comprehensive approach to muscle building and strength enhancement. With a focus on progressive overload, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your performance in the gym!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
1
6 reps
4 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Overhead Press (Machine)
2
15 reps
RPE 7.5
5
JM Press
2
15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Hip Abductor (Machine)
2
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 7
7
Lat Pulldown
2
15 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
-
2
Chest Supported Row (Machine)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Face Pull
2
12 reps
-
4
Tricep Pushdown (Cable)
2
15 reps
-
5
Lat Prayer
2
15 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
7
Seated Row (Cable)
2
15 reps
-
8
Seated Wide-Grip Row (Cable)
2
15 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
10
Back Extension (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Hip Abductor (Machine)
2
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 7
7
Lat Pulldown
2
15 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
15 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
3
Face Pull
2 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5
Lat Prayer
2 Sets
15 Reps
@7
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7
7
Seated Row (Cable)
2 Sets
15 Reps
@7
8
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@7
9
Bicep Curl (Machine)
3 Sets
15 Reps
@7
10
Back Extension (Weighted)
3 Sets
15 Reps
-
Day 3
1
Lying Leg Curl
3 Sets
15 Reps
@7
2
Belt Squat
3 Sets
8 Reps
@7
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
15 Reps
@7
5
Leg Extension
3 Sets
15 Reps
@7
6
Leg Curl
3 Sets
15 Reps
@7
7
Seated Calf Raise
3 Sets
20 Reps
@7
8
Back Extension (Weighted)
2 Sets
20 Reps
@7
9
Abs Crunch (Weighted)
3 Sets
20 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
3 Sets
15 Reps
@8
2
Bench Press (Barbell)
3 Sets
15 Reps
@7
3
Chest Fly (Cable)
2 Sets
15 Reps
@7
4
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-
5
Overhead Press (Machine)
2 Sets
15 Reps
@7.5
6
JM Press
2 Sets
15 Reps
@7
7
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Tricep Extension (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Abs Crunch (Weighted)
2 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
15 Reps
@8
2
Bench Press (Barbell)
3 Sets
15 Reps
@7
3
Chest Fly (Cable)
2 Sets
15 Reps
@7
4
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-
5
Overhead Press (Machine)
2 Sets
15 Reps
@7.5
6
JM Press
2 Sets
15 Reps
@7
7
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Tricep Extension (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Abs Crunch (Weighted)
2 Sets
15 Reps
-
Day 5
1
Lat Pulldown
3 Sets
15 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
3
Face Pull
2 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5
Lat Prayer
2 Sets
15 Reps
@7
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7
7
Seated Row (Cable)
2 Sets
15 Reps
@7
8
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@7
9
Bicep Curl (Machine)
3 Sets
15 Reps
@7
10
Back Extension (Weighted)
3 Sets
15 Reps
-
Day 6
1
Lying Leg Curl
3 Sets
15 Reps
@7
2
Belt Squat
3 Sets
8 Reps
@7
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
15 Reps
@7
5
Leg Extension
3 Sets
15 Reps
@7
6
Leg Curl
3 Sets
15 Reps
@7
7
Seated Calf Raise
3 Sets
20 Reps
@7
8
Back Extension (Weighted)
2 Sets
20 Reps
@7
9
Abs Crunch (Weighted)
3 Sets
20 Reps
@7