logo
BoostcampPNG

PPLUL-Maintain

by Manny A.
5.0
(1 rating)

Program Description

After completing PPU-UL, with modifications, wanted to continue progress on PPL-UL after initial 8 weeks are done. This program allows me to do that.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2024 01:34
  • Last Edited
    Jun 18, 2025 09:55

Summary

Introducing **PPLUL-Maintain**, a comprehensive 12-week program designed for those looking to sustain their strength and muscle gains. Committed to a 5-day weekly routine, you'll engage in a balanced mix of compound and isolation exercises targeting all major muscle groups. With a focus on high-intensity training, expect to push your limits through effective movements like Barbell Rows, Bench Presses, and Calf Raises, all while utilizing a full gym setup. Stay motivated and maintain your progress with this structured approach that keeps you on track to achieving your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
9.2%
Middle Delts
8.8%
Quadriceps
8.8%
Front Delts
8.8%
Triceps
8.5%
Upper Back
8.5%
Hamstrings
6.9%
Abs
6.7%
Lats
6.6%
Chest
6.2%
Biceps
5.4%
Calves
4.4%
Lower Back
4%
Abductors
2.9%
Forearms
2.4%
Adductors
1%
Rear Delts
0.9%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-10 reps
RPE 9
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Standing Calf Raise
5
8-12 reps
RPE 9
6
T-Bar Row
3
8-12 reps
RPE 9
7
Kettlebell Halo
3
8-12 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Cable)
3
10-15 reps
RPE 9
6
Lateral Raise (Cable)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
8
Back Extension
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Kettlebell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Wrist Curls
3
8-15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
8-15 reps
RPE 9
8
Knee Raise (Captain's Chair)
3
6-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chin-Up (Assisted)
4
6-10 reps
RPE 9
4
Bench Press (Close Grip)
4
6-10 reps
RPE 9
5
Standing Calf Raise
5
10-15 reps
RPE 9
6
Abs Crunch (Machine)
3
8-15 reps
RPE 9
7
Hip Abductor (Machine)
6
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
7
Knee Raise (Captain's Chair)
3
8-30 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9