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PPL/UL

by Zach D.
7 athletes joined

Program Description

Get yoked.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 28, 2024 07:49
  • Last Edited
    Jun 18, 2025 01:01

Summary

Embark on an 8-week journey with the PPL/UL program, designed for those ready to elevate their strength and physique. This 5-day split combines Push, Pull, and Upper/Lower workouts, targeting major muscle groups for balanced development. Each session includes a variety of exercises, from incline bench presses to Pendlay rows, ensuring you build power and endurance. Perfect for gym-goers looking to maximize their training time and results, this program will push your limits and redefine your fitness goals.
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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
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
JM Press
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Dip (Weighted)
2
12-15 reps
RPE 8
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
JM Press
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Dip (Weighted)
2
12-15 reps
RPE 8
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
JM Press
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Dip (Weighted)
2
12-15 reps
RPE 8
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
JM Press
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Dip (Weighted)
2
12-15 reps
RPE 8
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
JM Press
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Dip (Weighted)
2
12-15 reps
RPE 8
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
JM Press
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Dip (Weighted)
2
12-15 reps
RPE 8
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
JM Press
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Dip (Weighted)
2
12-15 reps
RPE 8
8
Push Up
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
JM Press
3
8-12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Dip (Weighted)
2
12-15 reps
RPE 8
8
Push Up
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Pullover (Dumbbell)
3
12-15 reps
RPE 7.5
7
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 8
9
Plank
3
3-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Pullover (Dumbbell)
3
12-15 reps
RPE 7.5
7
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 8
9
Plank
3
3-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Pullover (Dumbbell)
3
12-15 reps
RPE 7.5
7
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 8
9
Plank
3
3-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Pullover (Dumbbell)
3
12-15 reps
RPE 7.5
7
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 8
9
Plank
3
3-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Pullover (Dumbbell)
3
12-15 reps
RPE 7.5
7
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 8
9
Plank
3
3-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Pullover (Dumbbell)
3
12-15 reps
RPE 7.5
7
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 8
9
Plank
3
3-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Pullover (Dumbbell)
3
12-15 reps
RPE 7.5
7
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 8
9
Plank
3
3-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
6
8-12 reps
RPE 8
3
Chin-Up (Bodyweight)
3
3-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Pullover (Dumbbell)
3
12-15 reps
RPE 7.5
7
Preacher Curl (Barbell)
3
6-10 reps
RPE 8
8
Cable Crunch
3
12 reps
RPE 8
9
Plank
3
3-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Press
3
12-15 reps
RPE 7
6
Back Extension (Weighted)
3
12-20 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
8
Side Plank
3
3-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Press
3
12-15 reps
RPE 7
6
Back Extension (Weighted)
3
12-20 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
8
Side Plank
3
3-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Press
3
12-15 reps
RPE 7
6
Back Extension (Weighted)
3
12-20 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
8
Side Plank
3
3-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Press
3
12-15 reps
RPE 7
6
Back Extension (Weighted)
3
12-20 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
8
Side Plank
3
3-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Press
3
12-15 reps
RPE 7
6
Back Extension (Weighted)
3
12-20 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
8
Side Plank
3
3-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Press
3
12-15 reps
RPE 7
6
Back Extension (Weighted)
3
12-20 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
8
Side Plank
3
3-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Press
3
12-15 reps
RPE 7
6
Back Extension (Weighted)
3
12-20 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
8
Side Plank
3
3-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
8 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
3
8-12 reps
RPE 8
4
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
5
Leg Press
3
12-15 reps
RPE 7
6
Back Extension (Weighted)
3
12-20 reps
RPE 8
7
Russian Twist (Dumbbell)
3
8-12 reps
RPE 8
8
Side Plank
3
3-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Dip (Assisted)
2
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Dip (Assisted)
2
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Dip (Assisted)
2
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Dip (Assisted)
2
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Dip (Assisted)
2
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Dip (Assisted)
2
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Dip (Assisted)
2
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
3
8-12 reps
RPE 8
2
Incline Chest Press (Machine)
3
12-15 reps
RPE 8
3
Pull-Up (Assisted)
2
12-15 reps
RPE 8
4
Dip (Assisted)
2
12-15 reps
RPE 8
5
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Decline Crunch (Weighted)
3
8-12 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-10 reps
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Lunge Smith Machine
4
6 reps
RPE 7
7
Side Crunch (Cable)
3
12 reps
RPE 8
8
Plank Shoulder touch
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-10 reps
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Lunge Smith Machine
4
6 reps
RPE 7
7
Side Crunch (Cable)
3
12 reps
RPE 8
8
Plank Shoulder touch
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-10 reps
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Lunge Smith Machine
4
6 reps
RPE 7
7
Side Crunch (Cable)
3
12 reps
RPE 8
8
Plank Shoulder touch
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-10 reps
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Lunge Smith Machine
4
6 reps
RPE 7
7
Side Crunch (Cable)
3
12 reps
RPE 8
8
Plank Shoulder touch
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-10 reps
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Lunge Smith Machine
4
6 reps
RPE 7
7
Side Crunch (Cable)
3
12 reps
RPE 8
8
Plank Shoulder touch
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-10 reps
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Lunge Smith Machine
4
6 reps
RPE 7
7
Side Crunch (Cable)
3
12 reps
RPE 8
8
Plank Shoulder touch
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-10 reps
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Lunge Smith Machine
4
6 reps
RPE 7
7
Side Crunch (Cable)
3
12 reps
RPE 8
8
Plank Shoulder touch
3
24 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-10 reps
RPE 8
2
Leg Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
15-20 reps
RPE 8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
6
Lunge Smith Machine
4
6 reps
RPE 7
7
Side Crunch (Cable)
3
12 reps
RPE 8
8
Plank Shoulder touch
3
24 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
JM Press
3 Sets
8-12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Dip (Weighted)
2 Sets
12-15 Reps
@8
8
Push Up
2 Sets
AMRAP
-
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Single Arm Row (Dumbbell)
6 Sets
8-12 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
3-12 Reps
@6
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5
Lat Pulldown
3 Sets
8-12 Reps
@8
6
Pullover (Dumbbell)
3 Sets
12-15 Reps
@7.5
7
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@8
8
Cable Crunch
3 Sets
12 Reps
@8
9
Plank
3 Sets
3-12 Reps
@8
Day 3
1
Trap Bar Deadlift
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
8-12 Reps
@8
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Press
3 Sets
12-15 Reps
@7
6
Back Extension (Weighted)
3 Sets
12-20 Reps
@8
7
Russian Twist (Dumbbell)
3 Sets
8-12 Reps
@8
8
Side Plank
3 Sets
3-12 Reps
@8
Day 4
1
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
12-15 Reps
@8
3
Pull-Up (Assisted)
2 Sets
12-15 Reps
@8
4
Dip (Assisted)
2 Sets
12-15 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
@8
8
Hammer Curl
3 Sets
12-15 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-10 Reps
@8
2
Leg Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
15-20 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
6
Lunge Smith Machine
4 Sets
6 Reps
@7
7
Side Crunch (Cable)
3 Sets
12 Reps
@8
8
Plank Shoulder touch
3 Sets
24 Reps
@8