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PPL+PP Super Saiyan 2

by Alisson P.
27 athletes joined
5.0
(1 rating)

Program Description

Weighted pull-ups: 3 sets of 15kg 6 reps Bigger hams, bigger quads Bicep curl: 18kg each side Overhead press: 60kg Pullover: 60kg Deadlift: 130kg

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 30, 2024 04:47
  • Last Edited
    Jun 18, 2025 09:49

Summary

Unleash your inner strength with the PPL+PP Super Saiyan 2 program, a dynamic 8-week journey designed for serious lifters. Committing to five days a week, you'll engage in a balanced mix of push, pull, and leg workouts, all while targeting key muscle groups for maximum growth. Each session is meticulously crafted with a variety of exercises, including heavy bench presses and cable extensions, ensuring you build power and definition. Get ready to elevate your training and achieve the results you've always dreamed of!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
2
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
15-20 reps
RPE 8
4
Standing Pullover (Cable)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Bodyweight)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 7
8
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
9
Decline Crunch
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Fly (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
1
16-24 reps
16-24 reps
16-24 reps
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
1
2
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Seated Row (Machine)
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Concentration Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
7
Leg Raise (Captain's Chair)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
3
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Overhead Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
6
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Standing Calf Raise
3
12-20 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
6
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@9
@10
7
Standing Calf Raise
3 Sets
12-20 Reps
@7
Day 3
1
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16-24 Reps
16-24 Reps
16-24 Reps
@8
@9
@10
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
1 Set
2 Sets
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
2
Seated Row (Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Concentration Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
8
Decline Crunch
3 Sets
10-15 Reps
@8
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Bent Over Row (Barbell)
3 Sets
15-20 Reps
@8
4
Standing Pullover (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@9
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Abs Crunch (Bodyweight)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@7
8
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
9
Decline Crunch
1 Set
2 Sets
15-20 Reps
15-20 Reps
@9
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Alisson P.Age 28, Man
a year ago
4 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This program is optimized even in the details!! Amazing!