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PPLA (Push, Pull, Legs, Arms)

by Markcallahan
78 athletes joined
1.0
(1 rating)

Program Description

Hybrid strength and hypertrophy program for the novice level. This program is designed for lifters who are in between beginner and intermediate status, approximately 6 months in to strength training. Intensity and volume are increased over the beginner level, but are not at the same level as a typical bodybuilder program.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2024 08:26
  • Last Edited
    Jul 11, 2025 03:22

Summary

Unleash your strength with the PPLA (Push, Pull, Legs, Arms) program, a comprehensive 12-week training plan designed for dedicated lifters. This 4-day split focuses on maximizing muscle growth and enhancing strength through targeted exercises, including classic lifts like the Bench Press and Deadlift. Each session is crafted to challenge your limits while promoting balanced development across all major muscle groups. Get ready to transform your physique and elevate your performance with a structured approach that fits seamlessly into your weekly routine!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 7
2
Overhead Press (Barbell)
3
12 reps
RPE 7
3
Upright Row (Barbell)
3
12 reps
RPE 7
4
Skull Crusher
3
12 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 7
2
Hip Thrust (Barbell)
2
1
15 reps
15 reps
RPE 7
-
3
Leg Press
3
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
15 reps
RPE 7
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Preacher Curl (Barbell)
3
12 reps
RPE 7
7
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
12 reps
RPE 7
2
Hammer Curl
3
12 reps
RPE 7
3
Skull Crusher
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
6
Concentration Curl
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
3
15 reps
RPE 7
8
Bicep Curl (Cable)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
RPE 8
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Upright Row (Barbell)
3
10 reps
RPE 8
4
Skull Crusher
3
10 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
RPE 8
2
Bicep Curl (Barbell)
3
10 reps
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Bicep Curl (Cable)
3
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 6
Day 8
#
Exercise
Sets
Reps
Intensity
1
Tricep Press
3
10 reps
RPE 9
2
Hammer Curl
3
10 reps
RPE 9
3
Skull Crusher
3
10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 9
6
Concentration Curl
3
10 reps
RPE 9
7
Tricep Pushdown (Cable)
3
15 reps
RPE 9
8
Bicep Curl (Cable)
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
12 Reps
@7
2
Overhead Press (Barbell)
3 Sets
12 Reps
@7
3
Upright Row (Barbell)
3 Sets
12 Reps
@7
4
Skull Crusher
3 Sets
12 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
Day 2
1
Squat (Barbell)
5 Sets
10 Reps
@7
2
Hip Thrust (Barbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
-
3
Leg Press
3 Sets
15 Reps
@7
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@6
Day 3
1
Deadlift (Barbell)
5 Sets
10 Reps
@8
2
Bicep Curl (Barbell)
3 Sets
15 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
7
Bicep Curl (Cable)
3 Sets
15 Reps
@7
Day 4
1
Tricep Press
3 Sets
12 Reps
@7
2
Hammer Curl
3 Sets
12 Reps
@7
3
Skull Crusher
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@7
6
Concentration Curl
3 Sets
12 Reps
@7
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
8
Bicep Curl (Cable)
3 Sets
15 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
1.00 / 5
Liam R.Man
a year ago
2 years of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
SHIT! 💩