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PPL

by Dylan
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Program Description

Muscle

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 14, 2026 12:04
  • Last Edited
    Feb 22, 2026 04:49
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Front Delts
10.4%
Upper Back
9.1%
Biceps
9.1%
Chest
7.8%
Lats
7.8%
Hamstrings
7.2%
Rear Delts
6.5%
Glutes
5.9%
Middle Delts
5.2%
Quadriceps
5.2%
Forearms
3.3%
Calves
2.6%
Lower Back
1.3%
Abs
1.3%
Adductors
0.7%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
8 reps
8 reps
12 reps
RPE 7
RPE 10
RPE 10
2
Bench Press (Barbell)
1
3
8 reps
8 reps
RPE 7.5
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Shoulder Press (Machine)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Single Arm Overhead Tricep Extension
4
1
8 reps
RPE 10
-
7
Lateral Raise (Cable)
4
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6 reps
RPE 10
2
Straight Arm Pulldown
4
8 reps
RPE 10
3
High Row
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Cable)
4
8 reps
RPE 10
7
Preacher Curl (Barbell)
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 10
2
Lunge (Dumbbell)
4
8 reps
RPE 10
3
Leg Extension
4
8 reps
RPE 10
4
Seated Hamstring Curl
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8 reps
RPE 10
2
Incline Bench Press (Barbell)
4
8 reps
RPE 10
3
Bench Press (Barbell)
4
8 reps
RPE 10
4
Chest Fly (Machine)
4
8 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
8 reps
RPE 10
6
Lateral Raise (Cable)
4
8 reps
RPE 10
7
Single Arm Overhead Tricep Extension
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 10
2
Seated Row (Cable)
4
8 reps
RPE 10
3
Straight Arm Pulldown
4
8 reps
RPE 10
4
Shrug (Barbell)
4
8 reps
RPE 10
5
Bicep Curl (Cable)
4
8 reps
RPE 10
6
Hammer Curl (Dumbbell)
4
8 reps
RPE 10
7
Concentration Curl
4
8 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
RPE 10
2
Lying Leg Curl
4
8 reps
RPE 10
3
Leg Press
4
8 reps
RPE 10
4
Glute Kickback
4
8 reps
RPE 10
5
Standing Calf Raise
4
8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
12 Reps
@7
@10
@10
2
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
8 Reps
@7.5
@10
3
Chest Fly (Machine)
3 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
4
Shoulder Press (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@8
@8.5
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@10
6
Single Arm Overhead Tricep Extension
4 Sets
1 Set
8 Reps
@10
-
7
Lateral Raise (Cable)
4 Sets
6 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
6 Reps
@10
2
Straight Arm Pulldown
4 Sets
8 Reps
@10
3
High Row
4 Sets
8 Reps
@10
4
Shrug (Barbell)
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
8 Reps
@10
6
Hammer Curl (Cable)
4 Sets
8 Reps
@10
7
Preacher Curl (Barbell)
4 Sets
8 Reps
@10
8
Rear Delt Fly (Machine)
4 Sets
8 Reps
@10
Day 3
1
Hack Squat
4 Sets
8 Reps
@10
2
Lunge (Dumbbell)
4 Sets
8 Reps
@10
3
Leg Extension
4 Sets
8 Reps
@10
4
Seated Hamstring Curl
4 Sets
8 Reps
@10
5
Standing Calf Raise
4 Sets
8 Reps
@10
Day 4
1
Shoulder Press (Machine)
4 Sets
8 Reps
@10
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
@10
3
Bench Press (Barbell)
4 Sets
8 Reps
@10
4
Chest Fly (Machine)
4 Sets
8 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
8 Reps
@10
6
Lateral Raise (Cable)
4 Sets
8 Reps
@10
7
Single Arm Overhead Tricep Extension
4 Sets
8 Reps
@10
Day 5
1
Barbell Row
4 Sets
8 Reps
@10
2
Seated Row (Cable)
4 Sets
8 Reps
@10
3
Straight Arm Pulldown
4 Sets
8 Reps
@10
4
Shrug (Barbell)
4 Sets
8 Reps
@10
5
Bicep Curl (Cable)
4 Sets
8 Reps
@10
6
Hammer Curl (Dumbbell)
4 Sets
8 Reps
@10
7
Concentration Curl
4 Sets
8 Reps
@10
8
Rear Delt Fly (Machine)
4 Sets
8 Reps
@10
Day 6
1
Hip Thrust (Barbell)
4 Sets
8 Reps
@10
2
Lying Leg Curl
4 Sets
8 Reps
@10
3
Leg Press
4 Sets
8 Reps
@10
4
Glute Kickback
4 Sets
8 Reps
@10
5
Standing Calf Raise
4 Sets
8 Reps
@10