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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 12, 2025 12:19

Summary

Unlock your strength potential with this comprehensive 12-week Push/Pull/Legs (PPL) program designed for dedicated lifters. Training five days a week, you’ll engage in a balanced mix of compound and isolation exercises to build muscle and enhance overall performance. Each session focuses on targeted muscle groups, ensuring optimal recovery and growth. Equip yourself with the tools and techniques needed to push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Upper Back
9.7%
Hamstrings
9.5%
Cardio
9.2%
Quadriceps
8.9%
Biceps
7.9%
Lats
7.2%
Chest
6.6%
Glutes
6.4%
Front Delts
6.2%
Middle Delts
4.7%
Rear Delts
2.4%
Lower Back
2.4%
Abs
2.1%
Calves
2%
Adductors
1.8%
Forearms
1.2%
Other
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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