5.0
(1 rating)
Program Description
Hypertrophy
Program Overview
- LevelNovice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 23, 2024 06:25
- Last EditedSep 02, 2025 05:53
Summary
Unlock your strength with the PPL UL program, a comprehensive 12-week journey designed for serious lifters. With five days of training each week, you'll alternate between push, pull, and leg workouts, ensuring balanced muscle development and recovery. Engage in a variety of compound and isolation exercises, including barbell bench presses and bodyweight pull-ups, tailored to challenge your limits and enhance your performance. Equip yourself with the tools to build muscle, increase strength, and transform your physique in just three months!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Abs
10.5%
Triceps
9.1%
Quadriceps
9.1%
Front Delts
8.5%
Lats
8.2%
Middle Delts
8.1%
Hamstrings
7.6%
Chest
6.1%
Biceps
6.1%
Glutes
4.9%
Rear Delts
4.2%
Calves
3.6%
Lower Back
1.8%
Adductors
0.6%
Forearms
0.6%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 9
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lat Pulldown
3
8-12 reps
RPE 9
5
Face Pull
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Russian Twist (Dumbbell)
4
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Pec Deck (Machine)
3
8-12 reps
RPE 9
5
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
9
Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Curl
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Seated Calf Raise
4
8-12 reps
RPE 9
7
Hanging Leg Raise
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Reverse Pec Deck
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
8
Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Russian Twist
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)3 Sets
5-10 Reps
@9
2
Bent Over Row (Barbell)3 Sets
8-12 Reps
@9
3
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@9
4
Lat Pulldown3 Sets
8-12 Reps
@9
5
Face Pull4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@9
7
Hammer Curl3 Sets
8-12 Reps
@9
8
Russian Twist (Dumbbell)4 Sets
15-20 Reps
@9
Day 2
1
Bench Press (Barbell)3 Sets
8-12 Reps
@9
2
Overhead Press (Barbell)3 Sets
8-12 Reps
@9
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4
Pec Deck (Machine)3 Sets
8-12 Reps
@9
5
Tricep Extension (Dumbbell)3 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
@9
7
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
8
Lateral Raise (Cable)3 Sets
8-12 Reps
@9
9
Plank3 Sets
1 mins
-
Day 3
1
Squat (Barbell)3 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@9
3
Leg Press3 Sets
8-12 Reps
@9
4
Leg Curl3 Sets
8-12 Reps
@9
5
Leg Extension3 Sets
8-12 Reps
@9
6
Seated Calf Raise4 Sets
8-12 Reps
@9
7
Hanging Leg Raise4 Sets
8-12 Reps
@9
Day 4
1
Overhead Press (Barbell)3 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
3
Lat Pulldown3 Sets
8-12 Reps
@9
4
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@9
5
Reverse Pec Deck3 Sets
8-12 Reps
@9
6
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
7
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
8
Lateral Raise (Cable)3 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)3 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@9
3
Leg Curl3 Sets
8-12 Reps
@9
4
Leg Extension3 Sets
8-12 Reps
@9
5
Seated Calf Raise3 Sets
8-12 Reps
@9
6
Hanging Leg Raise3 Sets
8-12 Reps
@9
7
Russian Twist3 Sets
8-12 Reps
@9