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PPL X Arnold

by Quinn W.
41 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
    Jun 19, 2025 03:12

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!
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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
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
-