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(1 rating)
Program Description
get muscles
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMay 04, 2024 10:24
- Last EditedJun 18, 2025 12:33

Summary
Embark on a transformative 12-week journey with the PPL UL program, designed for those ready to elevate their strength and physique. This 5-day split focuses on push, pull, and leg workouts, ensuring balanced muscle development and recovery. Each session incorporates a variety of exercises, from dumbbell bench presses to lat pulldowns, all tailored to maximize your gains. Get ready to challenge yourself and achieve your fitness goals with structured routines that fit seamlessly into your weekly schedule!
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 (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Shoulder Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Overhead Tricep Extension (Cable)
4
8-12 reps
-
7
Seated Dip (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Rear Delt Fly (Machine)
3
8-12 reps
-
5
Bicep Curl (Machine)
4
8-12 reps
-
6
Bicep Curl (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Leg Press (45 Degrees)
4
8-12 reps
-
3
Leg Curl
3
8-12 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
-
-
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
-
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
-
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
-
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
-
3
Leg Extension
2
1
8-12 reps
8-12 reps
-
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Standing Calf Raise
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)4 Sets
12-15 Reps
-
2
Incline Bench Press (Barbell)4 Sets
8-12 Reps
-
3
Chest Fly (Machine)3 Sets
12-15 Reps
-
4
Shoulder Press (Machine)3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)4 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
-
7
Seated Dip (Machine)3 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown4 Sets
8-12 Reps
-
2
Seated Row (Cable)3 Sets
12-15 Reps
-
3
Chest Supported Row (Machine)4 Sets
8-12 Reps
-
4
Rear Delt Fly (Machine)3 Sets
8-12 Reps
-
5
Bicep Curl (Machine)4 Sets
8-12 Reps
-
6
Bicep Curl (Cable)3 Sets
12-15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
2
Leg Press (45 Degrees)4 Sets
8-12 Reps
-
3
Leg Curl3 Sets
8-12 Reps
-
4
Lying Leg Curl3 Sets
12-15 Reps
-
5
Leg Extension3 Sets
8-12 Reps
-
6
Standing Calf Raise4 Sets
12-15 Reps
-
Day 5
1
Leg Press (45 Degrees)4 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)3 Sets
12-15 Reps
-
3
Leg Extension2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Hip Adductor (Machine)3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)3 Sets
12-15 Reps
-
6
Standing Calf Raise4 Sets
12-15 Reps
-
Day 4
1
Bench Press (Dumbbell)3 Sets
1 Set
8-12 Reps
12-15 Reps
-
-
2
Lat Pulldown3 Sets
1 Set
8-12 Reps
12-15 Reps
-
-
3
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
4
Seated Row (Cable)3 Sets
8-12 Reps
-
5
Shoulder Press (Machine)3 Sets
1 Set
12-15 Reps
12-15 Reps
-
@10
6
Tricep Pushdown (Cable)3 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10
7
Incline Curl (Dumbbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
-
@10