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PPLUL

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Program Description

Build muscle

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2024 08:23
  • Last Edited
    Jun 18, 2025 10:59

Summary

Unleash your strength with the PPLUL program, a comprehensive 8-week training plan designed to optimize your muscle gains through a structured Push-Pull-Legs split. Committing to 5 days a week, you'll engage in targeted exercises like the Bench Press and Deadlift, ensuring a balanced approach to building power and endurance. Each session is meticulously crafted to challenge your limits while focusing on key muscle groups, making it perfect for lifters at any level. Get ready to transform your physique and elevate your performance!
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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
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
10 reps
8 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Lateral Raise (Machine)
1
2
12-15 reps
12-15 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Lat Pulldown
1
1
2
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Chest Supported Row (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 8
5
Hammer Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
6
Bicep Curl (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Romanian Deadlift (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
6
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Chest Fly (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
3
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Single Arm High Row (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
5
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 7
RPE 7.5
6
Rear Delt Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 7
8
Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
2
Lunge (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
4
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 7.5
5
Seated Calf Raise
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
12-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
@6
@6.5
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7.5
@8.5
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
5
Lateral Raise (Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@7
@8
6
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
5 Reps
5 Reps
@6
@6
@8
@9
@9.5
2
Lat Pulldown
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
4
Face Pull
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@8
5
Hammer Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
Day 3
1
Hack Squat
1 Set
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@6
@7
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
6
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7
@7.5
Day 5
1
Leg Press
1 Set
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
2
Lunge (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
5
Seated Calf Raise
3 Sets
10-12 Reps
@7
6
Standing Calf Raise
3 Sets
12-15 Reps
@7
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
8 Reps
@6
@6
@7
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@7.5
4
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@7
@7.5
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7
7
Incline Curl (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@7
8
Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6
@7