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 EditedJun 18, 2025 10:14
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!
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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