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BoostcampPNG

PPLF vvvvcd

by Khoa D.

Program Description

.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2024 07:19
  • Last Edited
    May 07, 2024 10:53

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.6%
Chest
16.4%
Lats
13.6%
Triceps
8.8%
Front Delts
8.8%
Hamstrings
7%
Rear Delts
6.6%
Quadriceps
5.4%
Calves
5.4%
Biceps
5.3%
Middle Delts
2.7%
Glutes
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 8
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Reverse Pec Deck
3
15 reps
RPE 10
6A
Lying Pullover (Cable)
1
12 reps
RPE 10
6B
Inverted Row
1
AMRAP
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 9
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 10
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 11
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10 reps
20 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Single Arm High Row (Cable)
3
10 reps
RPE 10
4
Single Arm Iso Row
3
10 reps
RPE 10
5
Standing Pullover (Cable)
3
10 reps
RPE 10
6
Rear Delt Fly (Machine)
3
10 reps
RPE 10
7A
Lying Pullover (Cable)
2
AMRAP
RPE 10
7B
Inverted Row
2
AMRAP
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 12
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10 reps
RPE 10
2
Chest Fly (Machine)
3
12 reps
RPE 10
3
Incline Chest Press (Machine)
3
12 reps
RPE 10
4
Decline Bench Press (Barbell)
3
10 reps
RPE 10
5
Seated Dip (Machine)
3
10 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
1
5 reps
RPE 6
6B
Pec Fly (Dumbbell)
1
AMRAP
RPE 10
6C
Push Up
1
AMRAP
RPE 10
7
Lateral Raise (Machine)
3
15 reps
RPE 10
8
Rear Delt Fly (Machine)
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Day 13
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 10
2
Leg Extension
3
10 reps
RPE 10
3
Single Leg Press
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Seated Calf Raise
3
15 reps
RPE 10
6
Standing Calf Raise
3
15 reps
RPE 10
Week 1
1 / 6 Weeks
Day 4
No exercises added to this day
Day 7
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 3
1
Lying Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
2
Leg Extension
3 Sets
10 Reps
@10
3
Single Leg Press
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Seated Calf Raise
3 Sets
15 Reps
@10
6
Standing Calf Raise
3 Sets
15 Reps
@10
Day 1
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Reverse Pec Deck
3 Sets
15 Reps
@10
6A
Lying Pullover (Cable)
1 Set
12 Reps
@10
6B
Inverted Row
1 Set
AMRAP
@10
Day 6
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
3 Sets
12 Reps
@10
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@10
4
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
5
Seated Dip (Machine)
3 Sets
10 Reps
@10
6A
Incline Chest Fly (Dumbbell)
1 Set
5 Reps
@6
6B
Pec Fly (Dumbbell)
1 Set
AMRAP
@10
6C
Push Up
1 Set
AMRAP
@10
7
Lateral Raise (Machine)
3 Sets
15 Reps
@10
8
Rear Delt Fly (Machine)
3 Sets
15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
10 Reps
20 Reps
@10
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Single Arm High Row (Cable)
3 Sets
10 Reps
@10
4
Single Arm Iso Row
3 Sets
10 Reps
@10
5
Standing Pullover (Cable)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
7A
Lying Pullover (Cable)
2 Sets
AMRAP
@10
7B
Inverted Row
2 Sets
AMRAP
@10