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Big Daddy's PPLUL 2.0

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Program Description

Easy to follow, easy to gain, all aboard the Big Daddy train! Use this PPLUL (Push, Pull, Legs, Upper, Lower)! All aboard Big Daddy's Gain Train!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 21, 2024 04:56
  • Last Edited
    Jun 18, 2025 12:12

Summary

Unleash your strength with Big Daddy's PPLUL 2.0, a comprehensive 12-week program designed to sculpt your physique through a balanced Push, Pull, Legs, Upper, and Lower split. Committing just five days a week, you'll engage in targeted exercises like the Bench Press, Trap Bar Deadlift, and Pull-Ups, ensuring every muscle group gets the attention it deserves. With a mix of barbell, cable, and bodyweight movements, this program is perfect for those ready to elevate their training and achieve impressive results. Get ready to push your limits and redefine your strength!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
8 reps
3 reps
70%
80%
2
Lateral Raise (Cable)
4
8 reps
RPE 8
3
Dip (Bodyweight)
4
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
2
8 reps
3 reps
70%
80%
5
Chest Fly (Cable)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
6
Front Raise
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
1
8 reps
3 reps
70%
80%
2
Pull-Up (Bodyweight)
4
8 reps
RPE 8
3
Upright Row (Barbell)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Face Pull
4
10 reps
RPE 8
6
Seated Row (Cable)
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
8 reps
RPE 8
2
Leg Extension
4
8 reps
RPE 8
3
Leg Press (45 Degrees)
4
8 reps
RPE 8
4
Seated Calf Raise
4
8 reps
RPE 8
5
Hack Squat
3
1
1
8 reps
5 reps
3 reps
60%
75%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8 reps
3 reps
70%
80%
2
Trap Bar Deadlift
3
8 reps
70%
3
Chest Supported Row (Machine)
4
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
Skull Crusher
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8 reps
RPE 7
2
Leg Curl
3
8 reps
RPE 7
3
Seated Calf Raise
3
8 reps
RPE 7
4
Lat Pulldown
4
8 reps
RPE 8
5
Hack Squat
4
8 reps
65%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2 Sets
8 Reps
3 Reps
70%
80%
2
Lateral Raise (Cable)
4 Sets
8 Reps
@8
3
Dip (Bodyweight)
4 Sets
8 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
2 Sets
8 Reps
3 Reps
70%
80%
5
Chest Fly (Cable)
2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@8.5
6
Front Raise
3 Sets
12 Reps
@7
Day 2
1
Trap Bar Deadlift
3 Sets
1 Set
8 Reps
3 Reps
70%
80%
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
3
Upright Row (Barbell)
4 Sets
8 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
5
Face Pull
4 Sets
10 Reps
@8
6
Seated Row (Cable)
4 Sets
8 Reps
@7.5
Day 3
1
Leg Curl
4 Sets
8 Reps
@8
2
Leg Extension
4 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
4
Seated Calf Raise
4 Sets
8 Reps
@8
5
Hack Squat
3 Sets
1 Set
1 Set
8 Reps
5 Reps
3 Reps
60%
75%
85%
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
3 Reps
70%
80%
2
Trap Bar Deadlift
3 Sets
8 Reps
70%
3
Chest Supported Row (Machine)
4 Sets
8 Reps
@8
4
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@8
5
Lateral Raise (Cable)
3 Sets
8 Reps
@8
6
Skull Crusher
4 Sets
8 Reps
@8
Day 5
1
Leg Extension
3 Sets
8 Reps
@7
2
Leg Curl
3 Sets
8 Reps
@7
3
Seated Calf Raise
3 Sets
8 Reps
@7
4
Lat Pulldown
4 Sets
8 Reps
@8
5
Hack Squat
4 Sets
8 Reps
65%