3.0
(1 rating)
Program Description
Traditional PPL with Super Squat Leg Day
Program Overview
- LevelAdvanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 18, 2024 06:19
- Last EditedJun 18, 2025 12:27

Summary
Transform your squat game with the PPL Super Squats program! Over the course of 8 weeks, you’ll engage in a dynamic 5-day split focusing on push, pull, and leg workouts, designed to maximize strength and hypertrophy. Each session features a mix of compound and isolation exercises, ensuring balanced muscle development and explosive power. Perfect for those ready to elevate their training, this program will challenge your limits and help you achieve impressive gains. Get ready to squat your way to a stronger, more defined physique!
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 (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
12 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 8
4
Dip (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Cable Crossover
5
10 reps
RPE 7
6
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
3 reps
3 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
10 reps
RPE 7
3
Kroc Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Barbell)
5
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
20 reps
75%
2
Seated Calf Raise
3
15 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Glute Kickback
3
15 reps
RPE 7
5
Leg Extension
2
2
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 8.5
2
Incline Bench Press (Smith Machine)
3
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 8.5
3
Coffin Press Dumbbell
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Press (Machine)
4
12 reps
RPE 7
5A
Lat Pulldown
4
12 reps
RPE 7
5B
Underhand Lat Pulldown
4
12 reps
RPE 7
6
Standing Pullover (Cable)
5
10 reps
RPE 7
7
Chest Fly (Machine)
5
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 7
8
Front Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
2
5 reps
5 reps
RPE 7
RPE 8
2
Hamstring Curl
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Back Extension
4
10 reps
RPE 6
4
Hammer Curl
1
1
2
10-12 reps
10-12 reps
8-10 reps
RPE 7
RPE 8
RPE 8
5
Single arm Cable High Curl
3
12 reps
RPE 7
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6C
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
6D
Bicep Curl (Dumbbell)
3
30 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
2 Sets
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@9
2
Bench Press (Barbell)1 Set
AMRAP
80%
3
Standing Behind Neck Shoulder Press (Barbell)1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
@7
@7
@8
4
Dip (Weighted)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Cable Crossover5 Sets
10 Reps
@7
6
Tricep Rope Push Down (Cable)5 Sets
10 Reps
@7
7
Lateral Raise (Dumbbell)5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)4 Sets
1 Set
3 Reps
3 Reps
@7
@8
2
Chin-Up (Weighted)3 Sets
10 Reps
@7
3
Kroc Row2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4
Shrug (Barbell)5 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)5 Sets
10 Reps
@7
6
Rear Delt Fly (Dumbbell)5 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)1 Set
20 Reps
75%
2
Seated Calf Raise3 Sets
15 Reps
@7
3
Back Extension3 Sets
12 Reps
@7
4
Glute Kickback3 Sets
15 Reps
@7
5
Leg Extension2 Sets
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
Day 4
1
Barbell Row2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@8.5
2
Incline Bench Press (Smith Machine)3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@7
@8
@8.5
3
Coffin Press Dumbbell1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Chest Press (Machine)4 Sets
12 Reps
@7
5A
Lat Pulldown4 Sets
12 Reps
@7
5B
Underhand Lat Pulldown4 Sets
12 Reps
@7
6
Standing Pullover (Cable)5 Sets
10 Reps
@7
7
Chest Fly (Machine)5 Sets
10 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
2
Hamstring Curl1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Back Extension4 Sets
10 Reps
@6
4
Hammer Curl1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
8-10 Reps
@7
@8
@8
5
Single arm Cable High Curl3 Sets
12 Reps
@7
6A
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@7
6B
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@7
6C
Single Arm Tricep Extension (Cable)3 Sets
12 Reps
@7
6D
Bicep Curl (Dumbbell)3 Sets
30 Reps
@7
7
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
@7
8
Front Raise3 Sets
12 Reps
@7