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BoostcampPNG

UL PPL of DOOM. Ver. 3

by Caz
2 athletes joined

Program Description

Still bodybuilding, but push and legs is actually enjoyable.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 26, 2026 06:39
  • Last Edited
    Jan 26, 2026 03:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Hamstrings
9%
Front Delts
8.4%
Glutes
8.4%
Upper Back
8.1%
Quadriceps
7.2%
Biceps
6.3%
Chest
6%
Lats
6%
Abs
5.7%
Middle Delts
4.8%
Adductors
3.9%
Calves
3.6%
Rear Delts
3%
Abductors
2.7%
Forearms
2.4%
Lower Back
2.4%
Cardio
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
Decline Sit Up (Weighted)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
Decline Sit Up (Weighted)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
Decline Sit Up (Weighted)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
Decline Sit Up (Weighted)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
Decline Sit Up (Weighted)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
Decline Sit Up (Weighted)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
Decline Sit Up (Weighted)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-8 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9
3
Skull Crusher (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown
2
6-8 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
7
Tricep Extension (Cable)
2
8-10 reps
RPE 8
8
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
9
Decline Sit Up (Weighted)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6A
Hip Adductor (Machine)
2
10-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6A
Hip Adductor (Machine)
2
10-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6A
Hip Adductor (Machine)
2
10-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6A
Hip Adductor (Machine)
2
10-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6A
Hip Adductor (Machine)
2
10-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6A
Hip Adductor (Machine)
2
10-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6A
Hip Adductor (Machine)
2
10-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
2
8-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
3
Glute Bridge (Barbell)
2
10-15 reps
RPE 9
4
Leg Press
2
8-10 reps
RPE 8
5
Leg Curl
2
10-12 reps
RPE 7
6A
Hip Adductor (Machine)
2
10-15 reps
RPE 10
6B
Hip Abductor (Machine)
2
10-15 reps
RPE 10
7
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
2
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
2
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
2
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
2
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
2
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
2
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
2
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
RPE 7
2
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
2
Preacher Curl (Machine)
2
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
7
Shrug (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
2
Preacher Curl (Machine)
2
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
7
Shrug (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
2
Preacher Curl (Machine)
2
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
7
Shrug (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
2
Preacher Curl (Machine)
2
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
7
Shrug (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
2
Preacher Curl (Machine)
2
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
7
Shrug (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
2
Preacher Curl (Machine)
2
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
7
Shrug (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
2
Preacher Curl (Machine)
2
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
7
Shrug (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 8
2
Preacher Curl (Machine)
2
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
6-8 reps
RPE 9
4
Standing Pullover (Cable)
2
8-10 reps
RPE 8
5
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 7
7
Shrug (Dumbbell)
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
5
Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
5
Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
5
Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
5
Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
5
Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
5
Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
5
Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9
2
Overhead Press (Barbell)
2
6-8 reps
RPE 9
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
6-8 reps
RPE 8
5
Tricep Extension (Cable)
2
8-10 reps
RPE 8
6
Lateral Raise (Cable)
2
8-10 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press
3
6-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press
3
6-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press
3
6-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press
3
6-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press
3
6-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press
3
6-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press
3
6-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9
2
Leg Press
3
6-10 reps
RPE 8
3
Leg Curl
2
8-10 reps
RPE 7
4
Leg Extension
2
8-10 reps
RPE 9
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@9
3
Skull Crusher (Dumbbell)
2 Sets
8-10 Reps
@9
4
Lat Pulldown
2 Sets
6-8 Reps
@9
5
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@8
7
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8
8
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@8
9
Decline Sit Up (Weighted)
2 Sets
12-15 Reps
@10
Day 2
1
Back Extension (Weighted)
2 Sets
8-10 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
3
Glute Bridge (Barbell)
2 Sets
10-15 Reps
@9
4
Leg Press
2 Sets
8-10 Reps
@8
5
Leg Curl
2 Sets
10-12 Reps
@7
6A
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
6B
Hip Abductor (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
7
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@9
Day 3
1
Cardio
1 Set
60 mins
@7
2
Decline Sit Up (Weighted)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9
Day 4
1
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@8
2
Preacher Curl (Machine)
2 Sets
10-12 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@9
4
Standing Pullover (Cable)
2 Sets
8-10 Reps
@8
5
Single Arm Row (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Rear Delt Fly (Machine)
3 Sets
8-10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
10-15 Reps
@7
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
4
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@8
5
Tricep Extension (Cable)
2 Sets
8-10 Reps
@8
6
Lateral Raise (Cable)
2 Sets
8-10 Reps
@9
7
Decline Sit Up (Weighted)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9
Day 6
1
Squat (Barbell)
3 Sets
6-8 Reps
@9
2
Leg Press
3 Sets
6-10 Reps
@8
3
Leg Curl
2 Sets
8-10 Reps
@7
4
Leg Extension
2 Sets
8-10 Reps
@9
5
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@8