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PPL

by Zion M.

Program Description

Here’s a 12-week Push-Pull-Legs (PPL) bodybuilding program designed for 4 gym sessions per week + 1 cardio session, each lasting around 60 minutes. ⸻ ✅ WEEKLY SPLIT (4 days gym + 1 day cardio) • Monday – Push (Chest, Shoulders, Triceps) • Tuesday – Pull (Back, Biceps) • Wednesday – REST • Thursday – Legs • Friday – REST • Saturday – Full Body Hypertrophy or Weak Point Focus • Sunday – Cardio (Zone 2 or HIIT)

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 10:04
  • Last Edited
    Aug 03, 2025 10:37
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10 reps
RPE 7.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 10
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 6
6
Hammer Curl
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Walking Lunge
3
10 reps
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 6
6
Seated Calf Raise
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
10 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5A
Tricep Pushdown (Cable)
3
12 reps
RPE 6
5B
Bicep Curl (Cable)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
RPE 6
2
Run Strides
7
7
30 reps
90 reps
RPE 10
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4
Lateral Raise (Cable)
3 Sets
15 Reps
@6
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
Day 2
1
Barbell Row
4 Sets
10 Reps
@7.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@6
6
Hammer Curl
3 Sets
12 Reps
@6
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Hack Squat
3 Sets
12 Reps
@6
4
Walking Lunge
3 Sets
10 Reps
@10
5
Lying Leg Curl
3 Sets
15 Reps
@6
6
Seated Calf Raise
3 Sets
12 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
2
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@6
3
Leg Extension
3 Sets
15 Reps
@6
4
Leg Curl
3 Sets
15 Reps
@6
5A
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
5B
Bicep Curl (Cable)
3 Sets
12 Reps
@6
Day 5
1
Run
1 Set
40 mins
@6
2
Run Strides
7 Sets
7 Sets
30 Reps
90 Reps
@10
@6