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PPL X UL

by William

Program Description

Get really massive I'm talking fake natty accusations

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 03, 2026 02:01
  • Last Edited
    Apr 03, 2026 08:58
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.1%
Hamstrings
10.1%
Quadriceps
10.1%
Triceps
9.6%
Front Delts
8.7%
Lats
7.8%
Biceps
7.6%
Glutes
7.3%
Chest
6.9%
Abs
5.5%
Middle Delts
3.7%
Lower Back
3.7%
Calves
2.8%
Adductors
2.8%
Forearms
1.8%
Rear Delts
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
4
Arnold Press
1
2
8-10 reps
4-8 reps
RPE 9
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
4
Arnold Press
1
2
8-10 reps
4-8 reps
RPE 9
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
4
Arnold Press
1
2
8-10 reps
4-8 reps
RPE 9
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
4
Arnold Press
1
2
8-10 reps
4-8 reps
RPE 9
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
4
Arnold Press
1
2
8-10 reps
4-8 reps
RPE 9
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
8-10 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-8 reps
4-8 reps
RPE 8.5
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 8
RPE 8
RPE 9
4
Arnold Press
1
2
8-10 reps
4-8 reps
RPE 9
RPE 9
5
Lateral Raise (Cable)
2
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
2
12-15 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
3
Seated Row (Cable)
1
2
8-12 reps
6-8 reps
-
-
4
Face Pull
2
10-12 reps
-
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
3
Seated Row (Cable)
1
2
8-12 reps
6-8 reps
-
-
4
Face Pull
2
10-12 reps
-
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
3
Seated Row (Cable)
1
2
8-12 reps
6-8 reps
-
-
4
Face Pull
2
10-12 reps
-
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
3
Seated Row (Cable)
1
2
8-12 reps
6-8 reps
-
-
4
Face Pull
2
10-12 reps
-
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
3
Seated Row (Cable)
1
2
8-12 reps
6-8 reps
-
-
4
Face Pull
2
10-12 reps
-
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
10-12 reps
8-10 reps
8-10 reps
4-6 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
T-Bar Row
1
2
1
10-12 reps
8-10 reps
4-6 reps
-
-
-
3
Seated Row (Cable)
1
2
8-12 reps
6-8 reps
-
-
4
Face Pull
2
10-12 reps
-
5
Incline Curl (Dumbbell)
2
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Cable)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Lat Pulldown
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
4
T-Bar Row
1
2
8-12 reps
4-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12-15 reps
10-12 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
2
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
8-12 reps
RPE 7.5
RPE 8
2
Leg Extension
1
2
8-10 reps
4-8 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 10
5
Seated Calf Raise
1
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
6
Hip Adductor (Machine)
1
2
10-12 reps
6-8 reps
RPE 8.5
RPE 10
7
Cable Crunch
1
1
12-15 reps
10-12 reps
RPE 9
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
4-8 Reps
4-8 Reps
@8.5
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
4-8 Reps
4-8 Reps
@8.5
@9
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
@8
@8
@9
4
Arnold Press
1 Set
2 Sets
8-10 Reps
4-8 Reps
@9
@9
5
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
8-10 Reps
@8
@9
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
8-10 Reps
4-6 Reps
@8
@9
@9.5
@10
2
T-Bar Row
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
4-6 Reps
-
-
-
3
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
6-8 Reps
-
-
4
Face Pull
2 Sets
10-12 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
6-8 Reps
-
-
6
Hammer Curl (Cable)
2 Sets
6-10 Reps
-
Day 3
1
Leg Curl
1 Set
2 Sets
12-15 Reps
8-12 Reps
@7.5
@8
2
Leg Extension
1 Set
2 Sets
8-10 Reps
4-8 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@8
@8.5
@9.5
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@8
@8.5
@9.5
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
6-8 Reps
@8.5
@10
7
Cable Crunch
1 Set
1 Set
12-15 Reps
10-12 Reps
@9
@9
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
8-10 Reps
4-8 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-10 Reps
4-8 Reps
@9
@10
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
4-8 Reps
@9
@10
4
T-Bar Row
1 Set
2 Sets
8-12 Reps
4-8 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
10-12 Reps
@10
@10
6
Tricep Pushdown (Cable)
1 Set
2 Sets
10-12 Reps
8-10 Reps
@9
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
@9
@9
@10
Day 5
1
Leg Curl
1 Set
2 Sets
12-15 Reps
8-12 Reps
@7.5
@8
2
Leg Extension
1 Set
2 Sets
8-10 Reps
4-8 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@8
@8.5
@9.5
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@8
@8.5
@9.5
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
6-8 Reps
@8.5
@10
7
Cable Crunch
1 Set
1 Set
12-15 Reps
10-12 Reps
@9
@9