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PPL X Arnold

by Quinn W.
44 athletes joined

Program Description

Grow a more Balanced and aesthetic By slightly modifying the PPL split to better suit the goals of increased arm and shoulder stimulation. With slight involvement of power lifting. (I am not a professional and this is just what I enjoy in the gym)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 18, 2024 03:34
  • Last Edited
    Sep 12, 2025 09:21

Summary

Unleash your inner champion with the PPL X Arnold program, a comprehensive 8-week journey designed to sculpt your physique through a dynamic 6-day split. This program combines push, pull, and leg workouts to maximize muscle growth and strength, featuring a variety of exercises targeting all major muscle groups. With a full gym setup, you'll engage in high-intensity training that challenges your limits and promotes impressive gains. Get ready to transform your body and elevate your performance to new heights!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
8.9%
Hamstrings
8.6%
Triceps
8.5%
Lats
8.4%
Abs
8.4%
Biceps
7.9%
Lower Back
7.1%
Chest
6.9%
Quadriceps
6.9%
Glutes
6.9%
Front Delts
6.6%
Middle Delts
4.9%
Forearms
4.2%
Calves
2.9%
Adductors
2%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
T-Bar Row
3
-
5
Seated Row (Cable)
3
-
6
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
T-Bar Row
4
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Lat Pulldown
3
-
6
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
T-Bar Row
4
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Lat Pulldown
3
-
6
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
T-Bar Row
4
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Lat Pulldown
3
-
6
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
T-Bar Row
4
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Lat Pulldown
3
-
6
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
T-Bar Row
4
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Lat Pulldown
3
-
6
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
T-Bar Row
4
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Lat Pulldown
3
-
6
Chest Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
-
2
T-Bar Row
4
-
3
Incline Bench Press (Smith Machine)
2
-
4
Seated Row (Cable)
2
-
5
Lat Pulldown
3
-
6
Chest Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
-
4
Skull Crusher
2
-
5
Incline Curl (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Reverse Wrist Curl (Barbell)
2
-
8
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
-
4
Skull Crusher
2
-
5
Incline Curl (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Reverse Wrist Curl (Barbell)
2
-
8
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
-
4
Skull Crusher
2
-
5
Incline Curl (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Reverse Wrist Curl (Barbell)
2
-
8
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
-
4
Skull Crusher
2
-
5
Incline Curl (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Reverse Wrist Curl (Barbell)
2
-
8
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
-
4
Skull Crusher
2
-
5
Incline Curl (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Reverse Wrist Curl (Barbell)
2
-
8
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
-
4
Skull Crusher
2
-
5
Incline Curl (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Reverse Wrist Curl (Barbell)
2
-
8
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
-
4
Skull Crusher
2
-
5
Incline Curl (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Reverse Wrist Curl (Barbell)
2
-
8
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
5 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 8.5
3
Tricep Rope Push Down (Cable)
3
-
4
Skull Crusher
2
-
5
Incline Curl (Dumbbell)
2
-
6
Preacher Curl (Dumbbell)
2
-
7
Reverse Wrist Curl (Barbell)
2
-
8
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
6 reps
6 reps
RPE 9.5
RPE 8.5
3
High Row
2
6 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
6 reps
6 reps
RPE 9.5
RPE 8.5
3
High Row
2
6 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
6 reps
6 reps
RPE 9.5
RPE 8.5
3
High Row
2
6 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
6 reps
6 reps
RPE 9.5
RPE 8.5
3
High Row
2
6 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
6 reps
6 reps
RPE 9.5
RPE 8.5
3
High Row
2
6 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
6 reps
6 reps
RPE 9.5
RPE 8.5
3
High Row
2
6 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
6 reps
6 reps
RPE 9.5
RPE 8.5
3
High Row
2
6 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
7
Wrist Curls
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
7 reps
7 reps
7 reps
RPE 8.5
RPE 9
RPE 9.5
2
Seated Row (Cable)
2
1
6 reps
6 reps
RPE 9.5
RPE 8.5
3
High Row
2
6 reps
RPE 8
4
Wide Grip Lat Pulldown
3
8 reps
RPE 9
5
Bicep Curl (Machine)
3
-
6
Hammer Curl
2
-
7
Wrist Curls
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
-
6
Skull Crusher
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
-
6
Skull Crusher
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
-
6
Skull Crusher
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
-
6
Skull Crusher
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
-
6
Skull Crusher
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
-
6
Skull Crusher
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
-
6
Skull Crusher
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
One Arm Lateral Raise (Cable)
4
8 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
-
6
Skull Crusher
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
8 reps
8 reps
RPE 6.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
2
7 reps
7 reps
7 reps
7 reps
RPE 6
RPE 6.5
RPE 7.5
RPE 9
3
Back Extension
2
10 reps
RPE 7
4
Oblique Crunch
2
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
6
Cable Crunch
2
-
7
Leg Extension
3
8 reps
RPE 8.5
8
Hip Adductor (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 8.5
9
Seated Hamstring Curl
2
8 reps
RPE 9.5
10
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
5 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8.5
3
Tricep Rope Push Down (Cable)
3 Sets
-
4
Skull Crusher
2 Sets
-
5
Incline Curl (Dumbbell)
2 Sets
-
6
Preacher Curl (Dumbbell)
2 Sets
-
7
Reverse Wrist Curl (Barbell)
2 Sets
-
8
Wrist Curls
2 Sets
-
Day 3
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
-
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 4
1
T-Bar Row
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@8.5
@9
@9.5
2
Seated Row (Cable)
2 Sets
1 Set
6 Reps
6 Reps
@9.5
@8.5
3
High Row
2 Sets
6 Reps
@8
4
Wide Grip Lat Pulldown
3 Sets
8 Reps
@9
5
Bicep Curl (Machine)
3 Sets
-
6
Hammer Curl
2 Sets
-
7
Wrist Curls
2 Sets
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
-
2
Chest Press (Machine)
2 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Skull Crusher
2 Sets
-
Day 6
1
Hack Squat
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
7 Reps
7 Reps
7 Reps
7 Reps
@6
@6.5
@7.5
@9
3
Back Extension
2 Sets
10 Reps
@7
4
Oblique Crunch
2 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
6
Cable Crunch
2 Sets
-
7
Leg Extension
3 Sets
8 Reps
@8.5
8
Hip Adductor (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@8.5
9
Seated Hamstring Curl
2 Sets
8 Reps
@9.5
10
Standing Calf Raise
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
Day 1
1
Bench Press (Dumbbell)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Incline Chest Press (Machine)
3 Sets
-
4
T-Bar Row
3 Sets
-
5
Seated Row (Cable)
3 Sets
-
6
Chest Fly (Machine)
2 Sets
-