logo
BoostcampPNG

PPLUL 2

by Zach D.
4 athletes joined

Program Description

Continue the yoking

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2024 10:38
  • Last Edited
    Jun 18, 2025 01:01

Summary

Unleash your strength with the PPLUL 2 program, an 8-week journey designed for dedicated lifters ready to elevate their training. This 5-day split focuses on Push, Pull, Legs, Upper, and Lower workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with compound and isolation exercises, utilizing a full gym's worth of equipment to maximize your gains. Get ready to challenge yourself and see real results as you build muscle, improve strength, and enhance your overall fitness!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.2%
Glutes
10.5%
Quadriceps
9.3%
Chest
8.9%
Lats
8.8%
Upper Back
8.8%
Front Delts
8.7%
Hamstrings
8.6%
Triceps
7.4%
Middle Delts
5.9%
Biceps
4%
Lower Back
2.1%
Adductors
1.9%
Abductors
1.4%
Rear Delts
0.9%
Forearms
0.6%
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
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)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8