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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
Front Delts
10.1%
Triceps
9.5%
Upper Back
8.8%
Glutes
8.4%
Quadriceps
8.4%
Middle Delts
7.9%
Hamstrings
7.9%
Abs
6.8%
Lats
6.2%
Biceps
5.7%
Chest
5.1%
Calves
3.7%
Lower Back
2.9%
Forearms
2.7%
Abductors
2.7%
Rear Delts
1.8%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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